nutritional information

Per 3/4-cup serving:

  • Calories: 99
  • Protein: 17 g
  • Total Fat: <1 g
  • Saturated Fat: <1 g
  • Carbohydrates: 6 g
  • Cholesterol: <1 mg
  • Sodium: 297 mg
  • Fiber: 2 g
  • Sugar: 3 g
Gluten-Free

Truly Tasty Scrambled Egg Whites

Serves 4

30 minutes or fewer

Scrambled egg whites don’t have to be pale, rubbery, or bland. Here, they’re laced with Dijon mustard and turmeric for color and flavor, then get some seasonal asparagus thrown in.
  • 1 12-oz. bunch asparagus
  • 2 tsp. Dijon mustard
  • ¼ tsp. ground turmeric
  • ¼ cup low-fat or fat-free milk
  • 16 large-egg whites

1. Bring large saucepan of water to a boil. Add asparagus. When water returns to a boil, remove asparagus with slotted spoon, and drain. Cut asparagus into 1-inch pieces, and set aside.

2. Pour enough water from saucepan so that pan is one-quarter full. Keep at a low simmer over medium-low heat.

3. Whisk together mustard and turmeric in medium bowl. Whisk in milk, then add egg whites, and whisk until combined and pale yellow in color but not frothy. Season with salt and pepper, if desired.

4. Coat large heat-proof stainless steel bowl with cooking spray, and set in saucepan over simmering water. Add egg mixture, and cook 10 to 15 minutes, or until eggs reach desired consistency, stirring often with rubber spatula. Fold in asparagus, and cook 1 minute more, or until heated through.

April/May 2014 p.56

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