Pumped Up Eggs

Eggs are a staple on a many breakfast plates. You can fry them, turn them over easy, scramble them, boil them, make an omelet .. the possibilities are endless. Egg whites are a commonly recommended food by many "nutrition experts" due to them being a good protein source. Many people get this information and begin to eat same eggs, day in and day out. If you've ever tasted an egg white, you already know that they are a pretty plain food. That is, if you haven't already doused your egg with hot sauce, salt, and pepper.

Egg whites also aren't as high in protein as one might think. One egg white contains almost 4 grams of protein. Almost. Kind of bummer once you go through the process of cracking the egg, easing the yolk out from the white, and then dumping half of your egg down the sink. Only to repeat the process until you get whatever looks like enough or you're frustrated from separating the yolk.    

That sounds like a lot of work for a few grams of protein. I have another way to up the protein, and taste, of your morning meal.  

What you need: 

2 eggs
1/4 cup of fat free or low-fat cottage cheese
Cooking spray
Chives (optional)

What to do:

Spray a frying pan with cooking spray and heat the pan over medium heat on the stove. Crack one egg and separate the white from the yolk over the bowl, dispose of the yolk. Crack the second egg and either put the entire egg in the bowl or separate the yolk from the egg white again. (For the happy medium, take a spoon and remove half of the egg yolk.) Mix in the cottage cheese. Pour the mixture into the pan and cook until the egg become opaque and solidifies. Feel free to flip or stir the egg in the pan to cook entirely. (If using only whites, it can be a bit watery from the cottage cheese. This is normal.) Sprinkle with chives for a little added flavor and color.

       
Pumped Up Eggs (using one whole egg, one egg white, and fat free cottage cheese)

Calories: 127
Fat: 5 grams
Carbohydrates: 4 grams
Protein: 18 grams