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Scrambled Eggs with Mixed Salad

Scrambled eggs combined with mixed salad is very easy and simple to make meal that can be consumed for breakfast, as a daily snack, for dinner, and similar.

The recipe is simple and straightforward and the whole meal can be made in 10-15 minutes.

Published: February 3, 2021.

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Scrambled eggs can't be made simpler - preheat the non-stick pan/skillet and break whole eggs directly into the pan. There is no need to add cheese, butter, oil, milk, or anything similar - just add a little bit of salt.

Using silicone or plastic spatula, gently mix the egg whites with yolks - such scrambled eggs are not 'perfectly' mixed, and I personally like them that way.

Note: If possible, use omega-3 and/or organic eggs, they are richer in various macro and micronutrients and they taste better.

When the eggs are done, put them in the plate and serve warm with a mixed salad.

mixed salad w500px

Mixed salad is made with available ingredients, which depend on the season.

In this example, salad is made using large tomato, a green pepper, lettuce, and onion.

First, wash the ingredients and dry them a little bit.

Chop the lettuce and put it into a suitable bowl.

Using a sharp knife, slice the tomato, green pepper, and onion and put it into the bowl with the chopped lettuce.

Add some vinegar and gently mix everything - if the vinegar is of good quality (highly recommended), there is no need to add any oil or salt to the salad.

Note: a single tablespoon of oil contains 15g of oil, which is 135 kcal! Such additional calories can increase total amount of calories easily.

And that's it - scrambled eggs with mixed salad are done and can be served.

scrambled eggs mixed salad w600px

As one can see, this is a real-life KISS (Keep It Simple&Stupid) recipe for an every-day meal, not just some fancy cooking :)

The nutritional value of this meal is given in the following table:

Food Amount Protein Carbs Fats Fibers
Eggs 5 (300g) 36g 3g 30g 0g
Lettuce 100g 1g 3g 0g 1g
Tomato 300g 3g 15g 1g 4g
Pepper 100g 1g 5g 0g 2g
Onion 50g 0g 4g 0g 1g
Total: ~40g ~30g ~31g ~8g
Calories: 160 kcal 120 kcal 280 kcal -

The total calories of this meal are - 560 kcal, of which 50% are from fats. And fats come from organic and omega-3 eggs, not some chemically engineered margarine or something similar.

Depending on your nutrition plan, this meal can be tweaked in different ways.

If You want to decrease the fats, use only two whole omega-3/organic eggs and add several egg whites when making scrambled eggs.

Or make a scrambled eggs with 2-3 eggs only, and add 150-200g of low-fat/cottage cheese.

In order to increase the carbs and fibers, feel free to add some whole-grain bread or toast.

Such variations are endless - adjust ingredients according to your nutrition plan and enjoy it ...

Bonne Appetite! :)



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