- 1/2 cup (3 ounces) raw cauliflower, cut/broken into small florets
- 1/3 cup diced tomato
- 1 large handful raw baby spinach leaves (~1 ounce)
- 1 soy breakfast sausage (thawed if frozen), cut into small pieces
- 1/2 cup (4.5 oz) egg beaters
- 1/8 cup (0.5 oz) low fat shredded cheese (I used cheddar, but other flavors would be good, too.)
- Salt & pepper to taste
- Preheat a medium-sized skillet on medium or medium-high heat for 1-2 minutes.
- Once heated, spray the skillet with nonstick spray.
- Immediately add the cauliflower, tomatoes, and a splash of water (~1 tablespoon or so) to the skillet, and cook the veggies until the cauliflower is tender and the tomato is starting to break down (1-2 minutes).
- Add the spinach, sausage, and egg beaters. Stir the mixture constantly with a rubber spoonula, making sure to scrape the food off the bottom of the pan and bring it to the top of the pile. Keep stirring/mixing until the egg beaters are cooked through (1-2 minutes).
- Move the food to a plate. Add the cheese, and let the dish stand for 1-2 minutes (or until the cheese melts).
- Season with salt and pepper to taste, then eat hot.
Makes 1 serving.
Nutritional information per serving (approximates): 202 calories, 5 g fat, 14 g carbohydrate, 6.5 g fiber, 6.5 g sugar, 26 g protein.
- The soy sausage I used was Sol Cuisine Veggie Breakfast Patties.
- If you prefer to use 2 whole eggs instead of 1/2 c egg beaters you can; just be aware that making that change will alter the nutritional information provided.
Mental Cost (ingredient availability): Quite low
Financial Cost (ingredient cost): Pretty low
Emotional Cost (cooking skill level): On the low side
Time Cost (recipe preparation): Happily low
Life Cost (clean up time/effort): Wonderfully low
Worth It? (rate from 1-5): 4.99997
Miscellaneous suggestions, insights, and/or thoughts:
- The dish was so colorful and pretty, I felt healthy just looking at it.
- Yet the meal didn’t taste like “health food” – it tasted like quality brunch fare. (But it didn’t leave me feeling greasy or bloated afterwards.)
- I highly recommend adding at least a little salt and pepper to the dish; these two simple-yet-powerful seasonings really make the flavors of the meal come alive, and truly transforms the overall flavor of the food.