Tools

You won't skip breakfast if it's this tomato basil scramble

Story Created: Apr 19, 2011 at 9:53 AM CDT

Story Updated: Apr 19, 2011 at 9:57 AM CDT

By Scott Koeneman / Fight theFatFoodie.com

When your mom told you "Breakfast is the most important meal of the day," she wasn't far from the truth. For those of us trying to lose weight or live a healthier lifestyle, breakfast is a must. And no, coffee doesn't count!

Why is breakfast so important?

  • Study after study has shown that the majority of people who have lost weight and kept it off eat breakfast.

  • Eating early in the day prevents "starvation eating" later. In other words, it helps you say no to the cream-filled doughnuts your office-mate brought in and from over-doing it at lunch.

  • Finally, it gives you the energy you need to get your day started.


But not all breakfasts are created equal. Try to include:

  •  High fiber grains, avoid that white toast

  •  Lean protein such as eggs or Greek yogurt

  •  Include fruits and vegetables

For this dish, I used a combination of eggs and egg substitute. You could just as easily use egg whites. But instead of just scrambled eggs, I tossed in some diced tomato, upped the flavor with some dry basil and finished it off with naturally low-fat Parmesan cheese. I used canned tomatoes because flavorful fresh tomatoes are impossible to find this time of year. When fresh is available, try sauteeing a cup of cherry tomatoes, set them aside and then add them to eggs. Yum. I served them with some turkey breakfast sausage and whole wheat English muffins.

This dish is quick, easy, delicious and only 219 calories with 15 grams of fat, 2 grams of carbohydrate, 0 grams fiber and 16 grams of protein.

Let's eat!

Tomato Basil Scramble
Makes 2 servings
Ingredients:
2 teaspoons olive oil
2 large eggs
1/2 cup egg substitute
1 teaspoon dry basil
1 cup canned diced tomatoes, drained, divided
1/4 Parmesan cheese, sh
salt and pepper to taste

Directions:
Heat oil in a skillet over medium heat. Whisk together eggs, egg substitute and basil. Pour egg mixture into skillet, and let set up for about 20 seconds. Stir with spatula or wooden spoon, add 1/2 cup of the tomatoes, Parmesan, salt and pepper and stir to distribute. Remove from the heat and allow the pan to finish cooking the eggs. Serve topped with remaining tomatoes.
 

Prepping for our trip and Mini Quiche for Breakfast, Lunch or Dinner

Meatless Monday: German Pancake with Apple-Maple Topping

Potato-Asparagus-Gruyere Frittata
This content requires the latest Adobe Flash Player and a browser with JavaScript enabled. Click here for a free download of the latest Adobe Flash Player.

Weather

Icon
78.0 F (25.6 C)
Partly Cloudy
Pressure : 1005.3 mb
Humidity : 60 %
Wind : South at 12.7 MPH (11 KT)
More Weather

What's on FOX Illinois Full Schedule

7:00
So You Think You Can
9:00
NewsChannel at 9 on Fox
9:35
Two and a Half Men
10:05
The Big Bang Theory
10:35
Everybody Loves Raymond
Full Schedule