Perfect Post-Workout Meal: Tex Mex Vegetable Egg White Scramble
Posted Apr 04 2013 8:27am
Breakfast for dinner was one of my favorite meals when I was growing up—and this continues to be the truth. Nearly anyone can prepare a crowd-pleasing spread in less than 30 minutes, plus, there’s just something so comforting about a diner-like meal ! But one of the best things about this strategy is that it’s so simple to switch things up. Does one person in your family prefer pancakes over waffles? Just tweak the batter a bit and cook in a pan instead of the waffle iron! Or maybe you have a vegan in the mix? Scramble a little tofu to serve along with those eggs.
The bad news, though, is that it’s also super-simple to rack up a calorie- and fat-packed meal with these seemingly heavy options. With that in mind, I hit the kitchen on a mission to build a BIG, nutritious brinner after a recent 7-mile run. My parameters: It must have plenty of protein (for muscle recovery!) and needed to be done, start to finish, in 20 minutes so I could shower before a big March Madness game. Priorities.
Tex Mex Vegetable Egg White Scramble
3/4 cup butternut squash, diced
1/3 cup green pepper, diced
1/3 cup red onion,diced
5 cherry tomatoes, quartered
1/4 teaspoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon ground cumin
1/4 teaspoon paprika
1/4 teaspoon sea salt
Ground black pepper, to taste
6 egg whites or 3/4 cup egg whites from a carton (like All Whites)
1. Gather all ingredients and line them up near a nonstick skillet warmed over medium heat. The dish cooks quickly, so having your mise en place set (as they say on Top Chef)!
2. Add the butternut squash cubes to the pan and allow to lightly brown. About three minutes later, add in bell pepper, onion and tomatoes. Add spices and stir to evenly coat all vegetables. Cook until vegetables begin to brown and soften, stirring every couple minutes.
3. Pour in egg whites and heat until scrambled, stirring so that the mixture is evenly cooked (about 5 minutes).
4. Spoon onto a plate and enjoy with a warmed corn tortilla.
Nutrition information per serving: 199 calories, 0.5 g fat, 24 g protein, 7 g fiber, 27 g carbohydrate, 233% DV of vitamin A
This could easily serve two, or one hungry runner! The homemade taco seasoning mix of spices adds a nice Mexican touch, and the vegetables really fill out the dish while keeping it surprisingly low in calories and high in fiber. After calculating the nutrition, I realized that this meal also conveniently packs the perfect amount of post-workout protein …no supplement required!
It’s a really versatile formula—feel free to use any vegetables you have on hand, or sub in three whole eggs for the egg whites if you like. And I won’t tell if you try if for lunch or real breakfast.
Do you like brinner or prefer more traditional dinner foods in the evening? If you enjoy it, what are your favorite recipes?