STEROID
01-10-2012, 02:57 AM
Eggs Italiano
http://img7.imageshack.us/img7/8422/98921050.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg7.imageshack.us%2Fimg7%2 F8422%2F98921050.jpg)
4 servings
Total Time: 40 minutes
Ingredients
1/4 cup distilled white vinegar
2 teaspoons extra-virgin olive oil
1 shallot, minced
1 clove garlic, minced
1 pound zucchini, (about 2 medium), diced
12 ounces plum tomatoes, (3-4), diced
3 tablespoons thinly sliced fresh basil, divided
1 tablespoon balsamic vinegar
1/2 teaspoon salt substitute
Freshly ground pepper, to taste
6 large eggs,3 large egg whites
4 whole-wheat English muffins, split and toasted
2 tablespoons fat free Parmesan cheese
Preparation
Fill a large, straight-sided skillet or Dutch oven with 2 inches of water; bring to a boil. Add white vinegar.
Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add shallot and garlic and cook, stirring, until fragrant, about 1 minute. Stir in zucchini and tomatoes and cook, stirring occasionally, until the zucchini is tender, about 10 minutes. Remove from the heat; stir in 1 tablespoon basil, balsamic vinegar, salt and pepper.
Meanwhile, reduce the boiling water to a gentle simmer; the water should be steaming and small bubbles should come up from the bottom of the pan. Crack each egg into a small bowl and slip them one at a time into the simmering water, taking care not to break the yolks. Cook for 4 minutes for soft set, 5 minutes for medium set and 8 minutes for hard set. Using a slotted spoon, transfer the eggs to a clean kitchen towel to drain.
To serve, top each muffin half with some of the vegetable mixture, an egg, a sprinkling of cheese and the remaining basil.
Nutrition
Per serving:
313 calories;
9 g fat ( 3 g sat , 6 g mono );
425 mg cholesterol;
31 g carbohydrates;
27 g protein;
5 g fiber;
375 mg sodium;
570 mg potassium.
http://img7.imageshack.us/img7/8422/98921050.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg7.imageshack.us%2Fimg7%2 F8422%2F98921050.jpg)
4 servings
Total Time: 40 minutes
Ingredients
1/4 cup distilled white vinegar
2 teaspoons extra-virgin olive oil
1 shallot, minced
1 clove garlic, minced
1 pound zucchini, (about 2 medium), diced
12 ounces plum tomatoes, (3-4), diced
3 tablespoons thinly sliced fresh basil, divided
1 tablespoon balsamic vinegar
1/2 teaspoon salt substitute
Freshly ground pepper, to taste
6 large eggs,3 large egg whites
4 whole-wheat English muffins, split and toasted
2 tablespoons fat free Parmesan cheese
Preparation
Fill a large, straight-sided skillet or Dutch oven with 2 inches of water; bring to a boil. Add white vinegar.
Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add shallot and garlic and cook, stirring, until fragrant, about 1 minute. Stir in zucchini and tomatoes and cook, stirring occasionally, until the zucchini is tender, about 10 minutes. Remove from the heat; stir in 1 tablespoon basil, balsamic vinegar, salt and pepper.
Meanwhile, reduce the boiling water to a gentle simmer; the water should be steaming and small bubbles should come up from the bottom of the pan. Crack each egg into a small bowl and slip them one at a time into the simmering water, taking care not to break the yolks. Cook for 4 minutes for soft set, 5 minutes for medium set and 8 minutes for hard set. Using a slotted spoon, transfer the eggs to a clean kitchen towel to drain.
To serve, top each muffin half with some of the vegetable mixture, an egg, a sprinkling of cheese and the remaining basil.
Nutrition
Per serving:
313 calories;
9 g fat ( 3 g sat , 6 g mono );
425 mg cholesterol;
31 g carbohydrates;
27 g protein;
5 g fiber;
375 mg sodium;
570 mg potassium.