Made this today for breakfast. Great way to consume protein and healthy fats.
1 large egg plus 1 egg white
dash of salt, ground pepper, and parsley (or other seasonings to taste)
1 teaspoon Earth Balance spread (or other trans fat free margarine spread--read the ingredients!)
1/4 cup grape tomatoes, halved
1/2 tin or 2 oz of sardines packed in olive oil (4 oz tin), drained
1 cup raw baby spinach, chopped
Beat the egg and egg white together with the seasonings. (Keep in mind that the sardines will naturally add saltiness, so you should not add too much salt.) Set aside. In a saute pan over med-high heat, melt the spread. Add tomatoes and cook for about 1 min until softened. Add spinach and cook until wilted. Add sardines, break apart, and cook for another min or so. Add the eggs and cook until desired doneness. Eat with bread/toast, in a tortilla, english muffin, etc.
225 calories, 3 g carbs, 14 g fat, 22 g protein
Lower fat versions: 1) Use sardines packed in water instead of olive oil. OR 2) Omit the margarine spread, but add the tomatoes AFTER adding the sardines first.
Higher protein versions: 1) Add the entire can of sardines to add 10 g protein. 2) Add another egg (+6 g protein) or egg white (+4 g protein).