Aegean Sunrise Scramble
This vibrant, protein-packed scramble is engineered for peak wellness without sacrificing an ounce of flavor. By intelligently balancing whole eggs with light egg whites and amplifying the vegetable content, we deliver a satisfying, fiber-rich breakfast that keeps you energized. Aromatic herbs, zesty lemon, and a hint of briny feta create a classic Hellenic taste for a truly heart-healthy start to your day.
Servings 4
Calories 345kcal
Ingredients
- 4 large whole eggs
- 8 large egg whites or 1 cup liquid egg whites
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic minced
- 1 small red bell pepper finely diced
- 2 green onions thinly sliced, separating white and green parts
- 20 cherry tomatoes halved
- 4 cups fresh baby spinach packed
- 4 sun-dried tomatoes not packed in oil, rehydrated and finely chopped
- 1 teaspoon dried oregano
- Freshly ground black pepper to taste
- 1 ounce about ¼ cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
- 1 tablespoon chopped fresh dill
- 1 teaspoon fresh lemon juice
- 4 slices of high-fiber whole-grain bread toasted, for serving
Instructions
- Prepare the Eggs and Herbs: In a medium mixing bowl, whisk together the 4 whole eggs and 8 egg whites until uniformly yellow and slightly frothy. Set aside. In a separate small bowl, combine the chopped fresh parsley and dill.
- Bloom the Aromatics: Heat the extra virgin olive oil in a large, 12-inch non-stick skillet over medium heat. Add the minced garlic and the white parts of the green onions. Sauté for 60 seconds until fragrant, being careful not to brown the garlic.
- Build the Garden Base: Add the diced red bell pepper to the skillet and cook for 3-4 minutes, stirring occasionally, until it begins to soften. Add the halved cherry tomatoes, chopped sun-dried tomatoes, and dried oregano. Cook for another 2-3 minutes, until the tomatoes just begin to release their juices.
- Wilt the Greens: Add the baby spinach to the skillet in large handfuls. Gently stir until it has completely wilted down into the vegetable mixture, which should take about 1-2 minutes. Season generously with freshly ground black pepper.
- Create the Silken Curds: Pour the whisked egg mixture evenly over the vegetables in the skillet. Allow it to sit undisturbed for about 45-60 seconds to let the bottom set slightly. Using a silicone spatula, gently push the eggs from the edges of the pan toward the center, creating large, soft curds.
- Finish with Finesse: When the eggs are about 90% cooked but still have a slight liquid sheen, remove the skillet from the heat. Sprinkle the crumbled feta, the reserved green parts of the green onions, and the fresh parsley-dill mixture over the top. Drizzle with the fresh lemon juice.
- Serve Immediately: Gently fold the ingredients together one last time; the residual heat will finish cooking the eggs to perfection. Immediately divide the scramble among four plates, serving each with a slice of toasted whole-grain bread.
Notes
- Non-Stick is Key: For scrambled eggs, a quality non-stick skillet is highly recommended to prevent sticking and ensure soft curds without needing excess fat.
- Control the Heat: The key to creamy, not rubbery, scrambled eggs is moderate heat. If the eggs seem to be cooking too quickly, lift the pan off the burner for a few seconds to regulate the temperature.
- Sun-Dried Tomato Tip: If your sun-dried tomatoes are very dry, rehydrate them by soaking them in hot water for 5 minutes. Pat them dry before chopping to ensure a tender texture.
Nutrition Facts
Per serving: including 1 slice of whole-grain toast- Calories: 345 kcal
- Protein: 22.1 g
- Total Fat: 14.9 g
- Saturated Fat: 3.6 g
- Carbohydrates: 32.3 g
- Dietary Fiber: 8.1 g
- Total Sugars: 6.5 g
- Added Sugars: 0 g
- Sodium: 460 mg
- Cholesterol: 195 mg