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Video:How to Make a Low Fat Power Breakfast

with Jonathon E. Stewart

Start your day off right with a low fat power breakfast that's full of all the nutrients you need to get you through your day. See these instructions for making a delicious low fat power breakfast.See Transcript

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Transcript:How to Make a Low Fat Power Breakfast

Hey guys - Jonathon Stewart here for About.com. Breakfast is the meal that kicks starts your day and gives you that first blast of nutrition and energy that'll get you on your way. So let's fire up that metabolic furnace with a meal that's not only low in fat and high in all the good stuff, it's delicious. After all, breakfast is the most important thing. I mean of the things you eat. Check it out.

Ingredients for a Low Fat Power Breakfast

For today's recipe you'll need:
  • some extra virgin olive oil cooking spray
  • a half cup of organic
  • cage free liquid egg whites
  • a half can of wild caught alaskan salmon
  • about a quarter cup of diced red onion
  • a quarter cup of diced red pepper
  • a quarter cup of minced mushrooms
  • a clove of minced garlic
  • a cup of baby spinach
  • a tablespoon of dijon mustard
  • salt
  • pepper, and a dash of cayenne pepper

Instructions for Making a Low Fat Power Breakfast

I prefer to use actual egg whites as opposed to brand name egg substitutes - many stores carry them already separated so you don't have to worry about wasting the yolks at home. Although, it does make you wonder where those yolks go.

As a good rule of thumb, 2 egg whites are equivalent volume-wise to one whole egg, and 2 whole eggs are equivalent to 1/2 cup of liquid egg whites. So, if you're separating the eggs at home, 4 egg whites are equivalent to the 1/2 cup of liquid egg whites this recipe calls for.

As far as the rest of the ingredients go, feel free to substitute other vegetables to your taste, but the salmon is key. It's low in fat, high in protein and omega three fatty acids which are crazy good for your brain, heart, and general well being. And, if you make sure it's wild caught, you don't have to worry about mercury toxicity either.

In a medium pan, coat the entire surface with a generous amount of olive oil spray, and set your burner to medium-low. Once the pan is hot, throw in your onions, peppers, and mushrooms, and cook for about 5-6 minutes, tossing frequently. Stir in your canned salmon, then add in your garlic and cook for another minute or two, then add your spinach. Continue cooking until the spinach is reduced and blended in. Mix in your mustard, cayenne, salt, and pepper, turn off your heat and set aside. This magical mixture of goodness contains 2 to 3 servings of vegetables, has over 100% of your recommended doses of vitamin A and C, and is a good source of Vitamin D, B6, folate, dietary fiber and iron. All before you even leave the house.

In a small pan, coat the entire surface and sides with olive spray, and again set your burner on medium low. When your pan is hot, add your egg whites, and let them cook until there is no liquid movement on the surface of the eggs. Gently add your salmon-veggie mix to half of your eggs, and carefully fold over one side into a perfect omelet. Cook for another minute or so, carefully flip once, cook for another minute, and serve immediately. This recipe is good for one hearty serving, and rings in at just under 200 calories, 2 grams of fat, 5 grams of carbs, and a whopping 34 grams of protein. Yowza. And really, this thing is amazing. It's a miracle meal. Yum.

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