Easy Egg White & Potato Scramble (Pre-Op)
- Time: 15 minutes
- Servings: 1
- Stage: Pre-Op
INGREDIENTS:
- White potato - 1 medium (200 grams or 7.1 oz)
- Olive oil - 1 tsp (5 grams)
- Eggs, whites only - 4 medium (132 grams)(or equivalent of 4 egg whites)
- Sea salt - 1/8 tsp
- Black pepper, ground - 1/8 tsp
- Hemp seeds - 1 tsp (3 grams)
- Ketchup - 1/2 tbsp (9 grams)(optional)
INSTRUCTIONS:
- Chop the potato and microwave it for 2 minutes.
- Place a medium non-stick pan over medium heat.
- If using whole eggs, separate the egg whites from the yolks and place them in a small bowl. Set aside and discard the yolks. If using egg whites only simply measure the equivalent to the listed amount.
- Once the pan is hot, add the olive oil and potatoes. Cook for 6-7 minutes.
- Reduce the heat to medium-low and add the egg whites. Season with the sea salt and pepper and stir constantly for about 1 minute until the egg whites are fully cooked.
- Serve and garnish with hemp seeds and up to 1/2 tbsp of ketchup (optional). Enjoy!
*Note: Try to use organic ketchup if possible. Stays fresh in the refrigerator for up to 2 days.
NUTRITION FACTS per serving:
- Calories 275
- Protein 19 grams
- Carbs 35 grams
- Fat 7 grams
- Fiber 5 grams
- Sugar 5 grams
- Iron 9% DV
- Calcium 3% DV
- Sodium 27% DV
DV = Daily Value, Based on diet for healthy adults
Nutritionist notes: Please note this is a recpe for patients who have not had their surgery yet. If you already had your surgery you should not follow this recipe. Ketchup can sometimes be loaded with added sugars. To avoid this, try buying organic ketchup and reading the ingredients list on the nutrition label to make sure it has no added sugar or any artificial sweeteners. Tomatoes naturally contain sugar so the nutrition facts should indicate it has some.
*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.