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| WETZEL COUNTY HOSPITAL |
| 304-455-8000 |
| "Take Good Care!" |
| Weekly Health-e Recipe |
Super Easy, Super Good Recipe
Scramble
While this recipe serves two, it can easily be doubled (and use a 10-inch
skillet). If you prefer, substitute button mushrooms for the shiitakes.
2 large eggs
2 large egg whites
1/4 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon olive oil
1/4 cup minced scallion
1/4 cup diced red bell pepper
3 ounces firm tofu, diced (about 1/2 cup)
2 fresh shiitake mushrooms, stems removed and caps coarsely chopped
2 tablespoons grated Parmesan cheese
Nutritional Information per serving: 220 calories, 13g total fat, 3.6g saturated
fat, 5g monounsaturated fat, 3g polyunsaturated fat, 2.1g dietary fiber, 20g
protein, 8g carbohydrate, 217 mg cholesterol, 534mg sodium, WW points = 5.
Good source of: calcium, lutein & zeaxanthin, riboflavin, selenium, vitamin C.
Scramble
While this recipe serves two, it can easily be doubled (and use a 10-inch
skillet). If you prefer, substitute button mushrooms for the shiitakes.
2 large eggs
2 large egg whites
1/4 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon olive oil
1/4 cup minced scallion
1/4 cup diced red bell pepper
3 ounces firm tofu, diced (about 1/2 cup)
2 fresh shiitake mushrooms, stems removed and caps coarsely chopped
2 tablespoons grated Parmesan cheese
- In small bowl, beat together whole eggs, egg whites, thyme, salt and
black pepper. - In 8-inch no-stick pan, heat oil over medium heat. Add scallions, bell
pepper, tofu and shiitake. Cook, stirring, for 2 minutes or until tofu is
just beginning to brown. - Add beaten egg mixture. Immediately sprinkle on the cheese and cook,
stirring with a wooden spoon, for 1 to 2 minutes or until eggs form soft
curds.
Nutritional Information per serving: 220 calories, 13g total fat, 3.6g saturated
fat, 5g monounsaturated fat, 3g polyunsaturated fat, 2.1g dietary fiber, 20g
protein, 8g carbohydrate, 217 mg cholesterol, 534mg sodium, WW points = 5.
Good source of: calcium, lutein & zeaxanthin, riboflavin, selenium, vitamin C.