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My Journey To A Healthy Me

Hello! I started this blog to document my personal journey to get healthy. Over time, it evolved into sharing what I did, with others. The p...

Friday, January 15, 2021

Breakfast Scramble - Complete Lean and Green Meal

I really wanted scrambled eggs today, and I had some extra veggies to use up, so I mixed up this Breakfast Scramble. It is a complete Lean and Green meal. I had some leftover ground beef from a previous meal, so I split the protein between the eggs and the beef, and added veggies. You could easily substitute other veggies (be sure to weigh/measure) and a different healthy fat, depending on what you have on hand. I will include some suggestions below. 

PLEASE use the Vegetable Conversion Chart to WEIGH your foods! 

Again, this is a full and complete Lean and Green Meal! You do not need to add anything else! 

Breakfast Scramble - Complete Lean and Green


Ingredients:
1 cups liquid eggs/liquid egg whites (1/2 LEANEST)
2.5 oz cooked 93% lean ground beef (1/2 LEAN)
1 cup spinach, cooked* - (2 GREEN)
0.5 cup sliced portobello mushrooms, cooked* (1 GREEN)
5-10 black olives (1 HEALTHY FAT - read your label to determine serving size)

*I cook first, then weigh my veggies according to the vegetable conversion chart

Directions:

1. Preheat skillet on stovetop over medium heat, spray with nonstick cooking spray. 
2. Add sliced portobello mushroom to skillet, let sit for 5 minutes, and then stir for another several minutes until cooked. Remove from heat and weigh them (0.5c cooked portobello mushrooms from raw = 60.5g = 1 GREEN)
3. Add spinach to skillet, stirring and heating just until wilted. Remove from heat and weigh (0.5c = 90g = 1 GREEN, so 1c = 180g = 2 GREEN).
4. Add ground beef to skillet to brown, and cook thoroughly. Remove from heat and weigh (2.5oz cooked 93% lean ground beef = 1/2 LEAN). Drain any fat from the skillet. 
5. Add 1c liquid egg whites/substitute (1/2 LEANEST) to skillet, and stir while cooking until desired hardness. 
6. Add cooked ground beef, cooked mushrooms, cooked spinach, and black olives (weighed to proper serving) to skillet, stir together, and serve hot. I topped with a dash of hot sauce! 

Substitutes:
  • Any approved vegetable can be substituted for the spinach or mushrooms for your GREEN - be sure to weigh and measure properly!
  • Top with 2 Tbsp Sour Cream, and remove the olives, for your Healthy Fat
  • Mix in 1 Babybel or 1 Original Laughing Cow, and remove the olives, for your Healthy Fat
  • Remove the beef, and use 2 cups of liquid egg white/substitute (add 1 Healthy Fat if you do this)
  • Remove the beef, and substitute with 3 oz cooked shredded chicken (add an additional 1/2 Healthy Fat if you do this)
This recipe is very versatile - so customize it how you like, and enjoy! 




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