This is an example of a filling, nutrititious start to the day.  This HUGE, well-balanced portion of food came in at 299 calories.  How does the total meal pan out?

31 Carbs

12 Fat

22 Protein

462 Sodium

11 Fiber

11 Sugar

When I plan ahead I can cut up the veggies and portion them out a few days in advance so I am prepared for a quick meal (especially since my husband had absolutely NO interest in eating what I'm eating LOL).  Then I can stirfry or whatever else I choose to do with them "to my order".

The original plan did not include the green beans, but I saw them when I opened the fridge and decided to weigh and toss them in as well.  The actual cooking time is minimal, but make some time for chewing...  

I weighed as I prepped them (having a scale with a tare option is a really great tool).

  • 1 teaspoon unrefined coconut oil
  • 1 teaspoon toasted sesame oil (divided)
  • 84 grams Portobello mushrooms (3 small) caps and gills removed - chopped 
  • 100 grams carrot (1 large) halved and cut on a diagonal
  • 125 grams broccoli cut into small florets
  • 81 grams green beans (thats what I had left over)
  • 1 serrano chili (seeds removed) halved and sliced thinly
  • 1 teaspoon fresh ginger - minced
  • 1 teaspoon toasted sesame seeds (no salt)
  • 1/2 teaspoon Braggs Liquid Amino Acids (you could sub low sodium soy sauce)
  • 3 large egg whites

I heated up a large non-stick pan over medium-high heat and added 1 teaspoon of coconut oil and 1/2 teaspoon sesame oil.  Add the mushrooms and let brown a bit on one side, toss around and add the broccoli and carrots.  Let these cook a few minutes and then add in the pre-cooked beans, serrano chili, ginger and 1/2 teaspoon of the amino acids.  Let cook another minute then add in the sesame seeds and toos to coat.  Push all the veg to the outer edges of the pan and put the other 1/2 teasoon of the sesame oil in the center.  Whisk the egg whites and other 1/2 teasoon of amino acids until frothy then add into the center of the pan.  Slowly and gently stir and scrape the egg whites around to cook and as they begin to firm up you can slowly draw the veggies into the mix.  When the eggs are cooked to your liking it is ready.

I normally add some crushed red pepper flakes as well, but today I forgot.  Still very satisfying, beautiful and delicious.