Thursday, June 12, 2008

Easy, Fast, and Delicious High Protein Breakfast-- Eggs on the Grill!

Though a daily morning omelet is delightful, neither the smoldering summer heat nor a busy schedule are conducive to preparing breakfast over a hot stove! This dish is designed to be a convenient, tasty and healthful breakfast option. Enjoy!

Gas Grill: preheat to medium-hot heat)
Round non-stick cake pan
Fitting lid or aluminum foil
Heavy duty oven mitts (silicone or fabric that can take the heat)

cooking spray
1 cup egg whites or egg beaters
3/4 cup left over grilled summer squash, onions and bell peppers
1/4 cup feta or Gorgonzola cheese, divided
2 sprigs basil (leaves pull off and torn into pieces
salt and pepper to taste

1. Preheat grill to medium or high (if you are cooking on a small grill)
2. Spray non-stick cake pan with cooking spray
3. Add egg whites or egg beaters to cake pan
4. Sprinkle veggies and 1/2 of the feta cheese (2 Tbsp; 15g) on top evenly
5. Cover and place on the grill where the pan will be exposed to even, and preferably indirect, heat
6. Take a quick shower (5-7 minutes; this time will vary based on the heat of your grill and cake pan size)
7. Go outside and pull your meal off the grill
8. Sprinkle the remaining cheese and 1/2 basil on one side of the cooked omelet; fold the omelet over
9. Transfer to a plate and top with the remaining basil; salt and pepper as desired.

Wow! Now you have breakfast that took 2 minutes of effort and kept your house cool!

260 kcal; 33 g protein; 9 g fat; 6 g sat fat; 11g carbs; 2 g fiber


KivaJane said...

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John said...

here is a recipe for an egg white omlet and mix it with a serving of a recipe. I absolutely love it:

Quinoa and Black Beans:

* 1 teaspoon olive oil
* 1 onion, chopped
* 1 jalapeñp, seeded and diced
* 3 cloves garlic, peeled and chopped
* 3/4 cup uncooked quinoa
* 1 1/2 cups vegetable broth
* 1 teaspoon ground cumin
* 1/4 teaspoon cayenne pepper
* salt and pepper to taste
* 1 cup frozen corn kernels
* 2 (15 ounce) cans black beans, rinsed and drained
* 1/2 cup chopped fresh cilantro

Heat the oil in a medium saucepan over medium heat. Stir in the onion, jalapeño and garlic, and saute until lightly browned. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes, Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro. try it and give your reviews

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alwis jim said...

Yes buddy, it is tasty too, I love it and thanks a lot for you for this protein breakfast

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