This is one of my favorite things to make in the morning before the gym because it's filling, but not heavy with protein and fiber! Yum!
Veggie servings are approximate and can be changed to whatever you want :O)
*1/4 cup sliced yellow onion
*1/2 zuccini or squash
*1/2 cup broccoli
*1/2 cup sliced mushrooms
*1/2 cup bell pepper
*1/4 cup reduced sodium black beans
*1-2 tablespoons minced garlic
*1/4 cup spinach
*1 wedge laughing cow lite cheese (garlic herb or sun dried tomato tastes best)
*1-2 tablespoons shredded fat free cheddar cheese
*1 whole egg + 1 white
*Black pepper, red pepper, seasoning salt, cilantro and chalulah to taste
*Olive oil spray
Spray a big sautee pan with the olive oil spray, add veggies (except spinach and beans), add garlic, cilantro and seasonings, spray liberally with more olive oil spray, sautee until they get how you like them (I usually end up covering them and cooking them at about a 3 so they don't dry out), add beans, laughing cow and spinach, meanwhile cook eggs how you like them (I do over easy) in a separate pan, when everything is just about ready, top the veggie mix with cheddar cheese, put in a big bowl, top with eggs and chalulah.
*Note-you have to really stir around the laughing cow to get it to spread and mix evenly otherwise you will end up with a huge chunk somewhere in the middle of your veggies.
185 calories, about 20 grams of protein and 10 grams of fiber! Totally gets me ready for my fight against back fat! HiiiiiYA!