A few of our guys used to live off canned chicken, crackers and protein powder. I suppose that works, but I don’t think I’d last a week on that ‘diet’. Now, I may be many things, but a chef I am not. In fact, the only thing I hate more than following a recipe is buying weird ingredients that I can’t locate at the store and only use once.
But living off of canned chicken doesn’t strike me as a good option either.
I bet a lot of our faithful readers have a similar problem. You want to maintain a healthy diet but can’t cook to save your life. We’re here to help. Each week we’ll show you how to make an incredibly simple meal that brings the flavor level up a few notches while still helping you achieve your fitness goals.
Today is about as easy as it gets – Scrambled Eggs.
There’s so much to do with eggs. Most of us buy them in multiple dozens and probably only hard boil them or scramble them plain. A few really simple modifications will evolve the taste into something you look forward to eating.
You will need:
- 180grams (3 servings) of egg whites. I buy the cartons of pure egg whites because I am lazy. Just make sure it’s 100% pure egg white, not the weird yellow ones.
- 1 full egg
- 1 clove of garlic minced. Don’t grunt at this step. Get into the habit of spending the 99 cents a week on garlic. It takes seconds to chop up and it adds SO much flavor. I’m not making you chop onions yet and you just squatted double your body weight, so I think you can chop some garlic.
- Salt, pepper, cayenne pepper
- 28 grams sharp cheddar
- A bunch of spinach. The more the better, it shrivels up once you saute it.
- Olive oil
Heat your pan on medium. Dump in some olive oil, enough to coat the pan. Let it get hot. Throw in the garlic and let that simmer for a minute. Notice how roommates and women comment on the wonderful smell and assume you are cooking something fancy.
Shake that salt, pepper and cayenne into your whites. Crack the full egg. Dump in your cheese. Mix it up with a fork (which you can quasi wash and then use to eat… or not)
Toss the spinach into the hot pan. Move it around a bit, cook for a minute or until it’s all shriveled up. Congrats, you just sautéed spinach.
Dump your egg mixture into the pan, keeping the spinach in there. Slowly mix it around until the eggs are completely cooked, about 3 minutes.
This added 2-4 minutes of extra time and I promise it’s 5-10 times more delicious.
35g protein, 25g fat, 388 cals, 2.4g carbs
If you are cutting, substitute 2% cheddar, don’t use olive oil (use cooking spray) and forgo the whole egg. If you are feeling rebellious and or bulking, throw in 4oz of ground meat (turkey, hamburger, chicken).