Monday, February 14, 2011

You won't skip breakfast if it is this Tomato Basil Scramble

When your mom told you "Breakfast is the most important meal of the day," she wasn't far from the truth. For those of us trying to lose weight or live a healthier lifestyle, breakfast is a must. And no, coffee doesn't count!

Why is breakfast so important?

  • Study after study has shown that the majority of people who have lost weight and kept it off eat breakfast.
  • Eating early in the day prevents "starvation eating" later. In other words, it helps you say no to the cream-filled doughnuts your office-mate brought in and from over-doing it at lunch.
  • Finally, it gives you the energy you need to get your day started.

But not all breakfasts are created equal. Try to include:

  • High fiber grains, avoid that white toast
  • Lean protein such as eggs or Greek yogurt
  • Include fruits and vegetables
For this dish, I used a combination of eggs and egg substitute. You could just as easily use egg whites. But instead of just scrambled eggs, I tossed in some diced tomato, upped the flavor with some dry basil and finished it off with naturally low-fat Parmesan cheese. I used canned tomatoes because flavorful fresh tomatoes are impossible to find this time of year. When fresh is available, try sauteeing a cup of cherry tomatoes, set them aside and then add them to eggs. Yum. I served them with some turkey breakfast sausage and whole wheat English muffins.

This dish is quick, easy, delicious and only 219 calories with 15 grams of fat, 2 grams of carbohydrate, 0 grams fiber and 16 grams of protein.

Let's eat!

Tomato Basil Scramble
Makes 2 servings
2 teaspoons olive oil
2 large eggs
1/2 cup egg substitute
1 teaspoon dry basil
1 cup canned diced tomatoes, drained, divided
1/4 Parmesan cheese, sh
salt and pepper to taste

Heat oil in a skillet over medium heat. Whisk together eggs, egg substitute and basil. Pour egg mixture into skillet, and let set up for about 20 seconds. Stir with spatula or wooden spoon, add 1/2 cup of the tomatoes, Parmesan, salt and pepper and stir to distribute. Remove from the heat and allow the pan to finish cooking the eggs. Serve topped with remaining tomatoes.

Deal of the Day: Keep fruits both fresh and in sight with this Progressive International Chrome Wire Fruit Bowl.


Deeba PAB said...

Great way to begin the day! I love that you got OO, basil and tomatoes into this-all 3 of my faves! SUd

Kristen said...

That's a delicious combination; way better than the usual bacon/egg combo.

Lana @ Never Enough Thyme said...

Yum! I love a combination of eggs, tomato and cheese, especially Parmesan. This is a great way to start the day - plenty of fuel to keep you going!

ravienomnoms said...

That looks delicious!!

Kate @ said...

Oh what a beautiful breakfast meal!! I absolutely love love love when tomato and basil are in the same sentence. I think they should get married and never be apart again! :)

Mama J said...

Talk about 'fast food'. What a quick and healthy meal. Looks great! said...

I love tomatoes with breakfast. I think people should do it more often. Even just searing a slice or two next to the breakfast. So good.

Tiffany said...

A perfect breakfast!

Melissa@EyesBigger said...

what a great way to start the day. delicious.

danasfoodforthought said...

I eat oatmeal every weekday morning for breakfast, so I am always looking for something different on the weekends. This sounds perfect!

Mother Rimmy said...

Great tips, and I agree with every one! Lovely breakfast too.


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