Breakfast #1 – Ben’s Veggie Chicken Scramble
I’ve become a lot closer to older sister Melyssa in the last 6 months. She’s a great inspiriation to me. She went from being out of shape to running marathons (no small feit). And, although she may not know it, one of the offhand comments she made to me got me to thinking. She said “Do you ever make yourself a hot breakfast?”
I had gotten in the habit of just eating Honey-Nut cheerios with light soy milk, which… is good, whole grains in the cheerios, Protein and Omega-3’s in the Soy Milk, only 70 calories for the soy milk, and the honey-nut part sweetens it up a bit. But, it’s somewhat carb heavy and as a result of not having a lot of protein, it doesn’t usually keep me full for very long (That’s not horrible, but I sometimes like to feel full. I’ve had to redfine full in the last 3 months. Most of my meals are one cup of food.
So when she spoke of hot breakfast it got me to thinking what I was craving. I’ve streamlined the proces quite a bit so it’s not very timely, but has a load of veggies, some good seasoning, a bit of kick, and a load of protein.
So, first.. the veggies. I’m VERY lazy when it comes to food (generally). And, I tend to over-organize, so…One thing I found I Could do is make a veggie mix, for the week…cut it all up, mix it up, and seal it in a tupperware container. This way, when I went to make my eggs (during the week), its not as time consuming. My veggie Mix routinely consists of
1. Garlic: I take fresh garlic from the grocery store, peal the cloves myself (to taste, I use around 8 large cloves, I love garlic), and then mince it up into tiny pieces.
2. Red Bell Pepper: They tend to carmelize in the pan, sweet, good for you, I used two large peppers, core them, de-seed them, and slice them into small pieces.
3. Green Bell Pepper: More Crunch, flavor, greens, I used 1-2 large peppers depending on the size, core them, de-seed them, and slice them into small pieces.
4. Sliced White Mushroom: I love mushrooms, I added a whole small supermarket tub of these to the mix, guessing its around 2 cups, they’re pre-sliced and cleaned.
5. Zuchini: More crunch, greens, pick up the flavor of whatever you cook, yum, I used 1-2 small zuchini. slice and quarter them.
So, that’s the veggie mix, I combine all of those ingredients in a tupperware container, mix it by spoon, then top it and shake it up a bit (think salad shaker). The longer it sits in there, the more it picks up the garlic, …MMMMmm.
Chicken: I also use precooked and sliced up chicken pieces from Costco. They come in a two-pack for around $8. I measure out three ounches of chicken, and then cut it into smaller pieces.
I spray a nine inch frying pan lightly with pam, and add around one cup of the veggie-mix and the three ounches of chicken:
I also added some of this wonderful local garlic based seasoning, Garlic Dude Dust:
I can’t say enough good things about this seasoning mix. It’s good on just about everything, is low sodium (yay!). My sister originally bought it while she was down visiting, and we’ve since become addicted to it (heh). We use it in soups, eggs, our stuffed peppers. It’s a great product, and well worth it.
I let the chicken brown a bit (even though it’s already cooked) and absorb some of the flavor of the seasoning and veggies. Also, the mushrooms have to loose some of the water, and I want that to cook off so the eggs don’t end up too runny. Additionally, the red peppers will carmelize. Cook as long as you want, I think I end up cooking and turing/mixing these for 5 minutes or so.
After the chicken and veggie mix is done, I leave it in the pan, and add one cup of Real Eggs (Costco sells six 2-cup cartons in one box for around $7 , cheaper than eggs, is mostly just the egg whites plus some flavoring and color. They can tend to taste a bit salty, so no need to add any salt). This is what your pan should look like at this point:
Once I’m done frying it up (eggs aren’t very wet anymore), I scoop it into a medium sized bown, and immediately top it off with an eight to a quarter cup of this fat-free shredded cheddar that mylocal grocery store sells:
And after the cheese had melted a bit (say one to two minutes), I mix the cheese into the eggs (almost like a binding agent), and then top it off with 1-2 tablespoons of Pace Picante Salsa (mix it in), and after this, it’s done, healthy, tasty! EAT!