Western Scramble By Denise Austin
Sunday, March 14, 2010
1small red or white potato, cut into 1/2-inch cubes
1 tablespoon canola oil
1 medium yellow onion, coarsely chopped
1 medium red bell pepper, coarsely chopped
1/2 medium green bell pepper, coarsely chopped
1/2 cup extra-lean ham, finely chopped
2 large eggs
4 large egg whites
2 tablespoons low-fat cottage cheese
1/2 teaspoon freshly ground black pepper
Pinch of salt
Put the potato in a medium saucepan. Add cold water to barely cover. Bring to a boil over high heat. Reduce the heat to medium, partially cover, and cook until tender, about 7 minutes. Drain.
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and bell peppers and cook, stirring often, until the peppers are tender and the onion is lightly golden, about 8 minutes. Stir in the ham and potatoes and cook, stirring often, until the mixture is just starting to brown, about 2 minutes.
In a medium bowl, beat the eggs, egg whites, cottage cheese, black pepper, and salt until well blended. Pour the egg mixture into the skillet over the vegetables and ham. Reduce the heat to medium and cook, turning often with a heatproof spatula, until eggs are just set, about 2 minutes.
Per serving: 170 calories, 14 g carbohydrates, 13 g protein, 7 g total fat, 115 mg cholesterol, 2 g dietary fiber, 400 mg sodium