Healthy Children - September 2011

Garden Patch Scramble

Here is a quick, easy meal. For variety, use different vegetables, depending on what you have on hand or what is in season.

Serves 2

Ingredients
  • 1 tsp. vegetable oil
  • 2 Tbsp. chopped sweet red or green pepper
  • 2 Tbsp. chopped green onions with tops
  • ½ tsp. basil leaves, crushed
  • 2 Tbsp. shredded low-fat cheese, optional
  • ½ cup whole kernel corn (cut fresh from the cobs, frozen or drained canned)
  • 1 Tbsp. water
  • 2 eggs
  • 4 egg whites
  • 1 tsp. lemon juice

 

Preparation
  1. In 10-inch omelet pan or skillet:
    1. Heat oil over medium heat
    2. Add vegetables and water
    3. Cover and cook just until peppers are tender, about 2 to 3 minutes
  2. In a small bowl, beat together eggs, lemon juice and basil until blended
  3. Pour over vegetables
  4. As mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan, forming large soft curds
  5. Continue until eggs are thickened and no visible liquid egg remains
  6. Sprinkle with cheese, if desired

 

Nutrition information per serving: 170 calories, 8g fat, 0g trans fat, 215 mg cholesterol, 250 mg sodium, 8g carbohydrates, 1g fiber.

Microwave

Here's some modifications to the recipe above so you can make it in the microwave!

  1. Omit oil and water
  2. In 1-quart casserole, stir together vegetables
  3. Cover with plastic wrap
  4. Cook on full power until peppers are tender, about 2 to 3 minutes
  5. In small bowl, beat together eggs, lemon juice and basil until well blended
  6. Pour over vegetables
  7. Cook on full power 1 minute
  8. With pancake turner, move cooked portions at edges toward center
  9. Continue cooking until eggs are almost set, about 1 to 2 minutes
  10. Stir
  11. If necessary, cover with plastic wrap and let stand until eggs are thickened and no visible liquid egg remains, about 1 minute
  12. Sprinkle with cheese, if desired

 

Nutrition information per serving: 150 Calories, 6g fat, 0g trans fat, 215 mg cholesterol,
250 mg sodium, 8g carbohydrates, 1g fiber.

Prepared By

Barbara Farner, Extension Educator
Nutrition and Wellness
Matteston Center
University of Illinois Extension Family Nutrition Program
Sangamon-Menard Extension Unit
2501 N. 8th St
IL State Fairgrounds Bldg #30
Springfield, IL 62702
217-782-4617
University of Illinois College of Agricultural, Consumer and Environmental Science
United States Department of Agriculture
Local Extension Councils Cooperating

The University of Illinois provides equal opportunity in programs and employment.
The Family Nutrition Program is funded with Food Stamp Administrative funds by the Food & Nutrition Service of the U.S. Department of Agriculture.