Scrambled Eggs with Vegetables and Cheese
This zucchini recipe brings you a flavorful dish loaded with vegetables and low-fat dairy.
contains dairycontains eggs
Ingredients
US
Metric
- 470 ml zucchini (chopped)
- 120 ml onion (diced)
- 1/4 green or red pepper
- 1 egg
- 60 ml low-fat milk
- 30 ml canola oil
- 15 ml garlic and herb seasoning mix
- 60 ml Parmesan cheese
- 60 ml cheese (use your favorite; low-fat shredded)
Make it lactose-friendly
- 1/4 cup low-fat milk → lactose-free milk, oat milk, or almond milk
- 1/4 cup Parmesan cheese → lactose-free or aged hard cheese (naturally lower lactose)
- 1/4 cup cheese, low-fat shredded (use your favorite) → lactose-free or aged hard cheese (naturally lower lactose)
Steps
- Wash hands with soap and water.
- Wash and chop zucchini, measure out about 470 ml.
- Dice the onion and pepper, set aside along with the zucchini.
- Stir the egg and milk together and set aside.
- Sauté the vegetables in oil on medium heat. Remove from the pan.
- Scramble the egg mixture until cooked thoroughly. Stir in the vegetable mixture and fold together.
- Cook together until temperature reaches 145 °F.
- Sprinkle the seasoning and cheese on top. When the cheese is melted, serve warm.
- Add fresh or other dried herbs as desired.
Nutrition (per serving)
| Calories | 151 |
|---|---|
| Protein | 7.0 g |
| Fat | 11.0 g |
| Carbs | 7.0 g |
| Fiber | 1.0 g |
| Sodium | 156 mg |
Source
USDA MyPlate Kitchen — Public domain (U.S. government work)