The broccoli provides a phytonutrient called DIM, which is helpful in estrogen metabolism. Using one whole egg and the egg whites from 3 more eggs is a great way to maximize protein and healthy omega-3 fats without losing potent antioxidant lutein from the yolk.
Serves 2 II Prep time: 5 minutes II Cook time: 15 minutes II Level: Easy
- 2 teaspoons extra-virgin olive oil
- 1/2 medium Vidalia onion, roughly chopped
- 2 cups broccoli, cut into small florets
- sea salt and freshly ground black pepper
- 1 large egg
- 3 large egg whites
- 1 tablespoon finely grated Parmigiano Reggiano cheese
- 2 slices gluten-free bread, toasted
- Heat the oil in a medium nonstick pan over medium heat. Add the onion and cook until translucent, about 4 minutes.
- Add the broccoli. Season to taste with salt and black pepper and cook, stirring occasionally, until bright green and soft, 5 – 6 minutes.
- Combine the egg and egg whites in a small bowl and heat until well mixed. Add the eggs to the pan with the broccoli and cook until completely scrambled, 2 – 3 minutes.
- Turn off the heat and sprinkle on the cheeese. Toss the scramble until evenly mixed and divide between two plates. Serve each with a slice of toasted gluten-free bread.
Nutritional analysis per serving (1/2 the scramble and 1 slice gluten-free bread): calories 271, fat 12 g, saturated fat 4 g, cholesterol 84 mg, fibre 4 g, protein 14 g, carbohydrate 29 g, sodium 613 mg
– from the book, “The Blood Sugar Solution Cookbook”, by Mark Hyman MD