A hearty breakfast start. 

Serves 1

INGREDIENTS
3 egg whites or 1/2 cup of fat-free egg substitute
1 tsp skim milk
Pinch of salt
1/4 cup sliced mushrooms
1/4 cup defrosted frozen chopped spinach
1 oz low-fat cheese
1 slice (about 1 oz.) low-fat deli turkey cut into small pieces (or use soy turkey slices)
Cooking spray

DIRECTIONS
1. Beat together egg whites, milk, and salt.
2. Add next 4 ingredients.
3. Pour egg mixture into a heated non-stick skillet coated with cooking spray.
4. Lift sides of egg mixture as it is cooking to allow the uncooked egg to come into contact with the pan. Continue until egg is no longer runny. You may fold this in half or leave it open faced.
5. For more fully cooked eggs, cover the pan for a few minutes over low heat before serving.

NUTRITIONAL ANALYSIS PER SERVING
Calories: 175
Total Fat: 6.8 g
Saturated Fat: 4 g
Protein: 24.5 g
Dietary Fiber: 1.2 g

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