Mediterranean Diet 101

Scrambled Omega-3 Eggs and Egg Whites with Lettuce and Spring Onions

Scrambled eggs are an excellent source of protein, some minerals and vitamins, and healthy fats, especially if omega-3 and/or organic eggs are used.

However, too many eggs can raise the amount of fats and calories, which cannot always fit our daily nutrition needs - hence, whole omega-3 eggs can be made using egg whites.

Published: March 3, 2021.

The recipe is very simple.

As usual, I prefer scrambling my eggs directly in the non-stick pan - this saves some time, I have fewer dishes to wash and I like when my scrambled eggs are not 'perfectly' scrambled.

ordinary and omega 3 eggs

When making scrambled eggs with egg whites, I take omega-3 (or organic) eggs and egg whites from 'ordinary' farmed eggs.

So, preheat the non-stick pan and break 3 omega-3 eggs and 5 ordinary eggs - put the omega-3 eggs in the pan, and separate egg whites from yolks from 'ordinary' eggs.

ordinary and omega 3 eggs 2

Add just a pinch of salt and scramble everything using soft (silicone or plastic) spatula.

When the eggs and egg whites are done, turn off the heat and start preparing the salad.

spring onion lettuce

Wash and dry lettuce and chop it - put it in the suitable bowl.

Using a sharp kitchen knife slice the spring onions and put them with lettuce.

Add just a little bit of salt, some vinegar and mix the salad - salad is prepared.

spring onion lettuce 2

Lettuce with spring onions is a salad full of flavors and taste even without any added oil and can be used with other meals as well.

And that is all, meal is done and can be served.

thin scrambled eggs

The nutritional content of this meal is given in the following chart:

Food Amount Protein Carbs Fats Fibers
Eggs 3 22g 2g 18g 0g
Egg Whites 5 20g 1g 0g 0g
Lettuce 200g 3g 5g 0.5g 2.5g
Spring Onion 100g ~2g 7g 0.2g 2.5g
Total: ~47g 15g ~19g ~5g
Calories: ~420 kcal 188 kcal 60 kcal 171 kcal -

Scrambled eggs (3) with egg whites (5) and lettuce and spring onion salad has ~420 kcal, most of which comes from the protein (188 kcal) and fats (171 kcal).

And this is all without adding oil to the salad and without using any oil for making eggs - thanks to the non-stick pan.

If somebody needs more calories due to physical activity of some kind, one can add a tablespoon of olive oil into the salad and eat a thick slice of wholegrain bread.

The nutritional content of this meal is given in the following chart:

Food Amount Protein Carbs Fats Fibers
Eggs 3 22g 2g 18g 0g
Egg Whites 5 20g 1g 0g 0g
Lettuce 200g 3g 5g 0.5g 2.5g
Spring Onion 100g ~2g 7g 0.2g 2.5g
Olive Oil 15g 0g 0g 15g 0g
Wholegrain Bread 100g 8g 40g 4g 6g
Total: 55g 55g 38g 11g
Calories: ~780 kcal 220 kcal 220 kcal 342 kcal -

Adding just a tablespoon of olive oil and a thick slice of wholegrain bread increased calories from 420 kcal to 780 kcal (360 kcal difference).

This example shows the importance of portion management - Mediterranean Diet is excellent diet/cuisine for everyone, just be sure to adjust the ingredients to your own needs and requirements.

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