Royalty Fast Food

A piece of butter and two scrambled eggs can set you back about 200 calories. So how do so many other eateries manage to create scrambles that have over a thousand calories? Easy: a ton of cheese and an awful lot of oil. All the components of a filling breakfast dish—butter, cheese, and protein—are present in this nutritious recipe for scrambled eggs, but it also includes fresh veggies, healthy fats, and a low-calorie count. Serve it with fresh fruit and a dollop of roasted potatoes.

Ingredients

• 1 tablespoon of butter
• 2 t ablespoons fat-free milk
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• Remove the woody bottoms from 8 asparagus stalks and slice into 1-inch pieces.
• To taste, add salt and black pepper.
• 8 Eggs (Invest the additional dollar or two to purchase the best eggs available. Free-range farm eggs are the best.
• 1/4 cup of freshly shredded goat cheese
• 4 ounces of diced smoked salmon

Method for Making Step-by-Step

Step. 1

In a big sauté pan or nonstick skillet, melt the butter over medium heat.

Step. 2

Add the asparagus and simmer, stirring occasionally, until it becomes just tender, or “crisp-tender” as chefs say. Add pepper and salt for seasoning.

Step. 3

In a sizable bowl, crack the eggs and mix in the milk. Then Sprinkle with a little salt and pepper, then toss with the asparagus in the pan.

Step. 4

Reduce the heat to low and scrape and whisk the eggs often with a wooden spoon until soft curds start to form. Stir in the goat cheese just one minute before they’re done.

Step. 5

When the eggs are still creamy and soft, remove the stove (keep in mind that scrambled eggs cook through even after the heat is turned off) and fold in the smoked salmon.

Tips

There are plenty of amazing scramble combinations. Choose from these flavor-packed options, or come up with something on the spot.

• Caramelized onions, zucchini, and sautéed mushrooms
• Before serving, mix chopped cilantro and diced avocado into the chorizo and onion mixture.
• Sausage bits made of chicken or turkey, onions, and cheddar
• Cherry tomatoes could have a few spoonfuls of hot tomato sauce or even a swirl of pesto added at the last minute.