Leek

Scrambled Eggs with Sauteed Leek

Scrambled Egg with Sauteed Leek

3 large eggs
2 small leeks, sliced (about 2 cups)
1 tablespoon olive oil
Salsa (I used an artichoke-garlic salsa)
Preferred seasoning (I used Penzey’s Sunny Paris salt-free blend)
1/2 avocado, mashed

1.  Slice the leeks the long way.  Separate the leaves and rinse under running water to make sure all dirt is removed.  Slice across the grain in 1/4 inch slices.
2.  Heat a non-stick skillet over med-high heat with 1 tablespoon olive oil.  Add leek.  Saute the leeks until they begin to brown.
3.  Reduce heat to medium.
4.  Scramble the eggs, pour over the leeks.  Let the eggs cook until beginning to set, then scramble them until cooked to your desired level of hardness.
5.  Top with 4 tablespoons salsa, and 1/2 mash avocado.

Nutritional Data:
Calories:           475
Fat:                   39.4g
Sat fat:                8.1g
Chol:                 635mg
Sodium:             432mg
Carbs:               12.7g
Fiber:                  6.8g
Protein:             20.4g

This is a fairly big breakfast. You can certainly make it smaller by using only two eggs, or just three egg whites. You can reduce the sodium load by using less salsa (or no salsa).  But this is a meal that will keep me going all morning. 

And it was delicious!

Pancakes and Frittata

The pancakes are my basic protein pancakes, topped with blueberry Greek yogurt and additional fresh blueberries.
Leek Frittata
Makes 2 servings.
1 leek, cleaned carefully, and slice thinly across the grain
4 whole eggs, large
2 Tablespoons shredded cheese (your choice)
Pepper as needed
Cooking spray
Diced tomato for a dressing
1.  Slice the leek the long way, fan it apart and rinse it under cool running water.  Slice it thinly across the grain.
2.  Turn your broiler on high.
3.  Heat a non-stick, oven-safe pan over medium heat and spray with cooking spray. Add leeks.  Saute until beginning to soften, 3-5 minutes.
4.  Crack four eggs into a bowl, whisk lightly.
5.  Pour over leeks. Let the eggs cook until beginning to set.  The surface will still be runny. Top with cheese. Place under broiler until the cheese browns and eggs finish cooking (2-3 minutes).
6.  Cut in half, serve immediately.
Nutritional data:
Calories:    219
Fat:           14.7g
Sat fat:        6.1g
Chol:         438mg
Sodium:    234mg
Carbs:        5.7g
Fiber:         0.6g
Protein:    16.6g