Egg Whites Kish with Broccoli Recipe

Looking for an easy Egg Whites Kish with Broccoli recipe? Learn how to make Egg Whites Kish with Broccoli using healthy ingredients.


Submitted by lcyberlina

Makes 3 servings



Broccoli adds bulk and good carbs. Tomatos, onions and garlic add taste

Recipe Ingredients for Egg Whites Kish with Broccoli

4 cups steamfresh broccoli cuts (chopped)
1 medium onion (chopped)
1 medium tomato (chopped)
2 cloves garlic (minced)
8 sprays pam
1 cup All Whites liquid egg whites
3 eggs
1/4 grams kosher salt (about 2 pinches)

Recipe Directions for Egg Whites Kish with Broccoli

  1. spray skillet with pam (4 sprays). Add chopped onions, tomatos and garlic. Add a pinch of kosher salt. Cook over medium high heat, until golden.

  2. Remove from heat and put on a separate dish. Set aside.

  3. Lower heat to medium low.

  4. Clean bottom of skillet and spray with pam once more (4 sprays).

  5. Whisk together egg whites and eggs. Add to skillet.

  6. Pour tomato/onion mixture onto eggs and spread evenly. Cover the skillet and let the eggs cook for 5 minutes.

  7. Add chopped broccoli on top of egg and press to meld the broccoli with the egg still runny on top. Add a pinch of kosher salt on top of broccoli.

  8. Turn over kish using a ceramic plate (put on top of skillet and flip)

  9. Slide the kish onto the skillet once more, broccoli side down.

  10. Cook for 1 to 2 more minutes.

  11. Remove from heat.

  12. Put ceramic plate on top of skillet and flip to put the kish broccoli side up on the plate.

Categories

Eggs, Breakfast

Nutrition Facts
Serving Size 313.3g
Amount Per Serving
Calories
182
Calories from Fat
55
% Daily Value*
Total Fat
6.1g
9%
Saturated Fat
1.5g
7%
Trans Fat
0.0g
Cholesterol
186mg
62%
Sodium
250mg
10%
Potassium
218mg
6%
Total Carbohydrates
12.7g
4%
Dietary Fiber
3.8g
15%
Sugars
5.7g
Protein
15.8g
Vitamin A 35% Vitamin C 81%
Calcium 7% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in selenium
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Very high in cholesterol
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