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Reasonable Meals

Posted by wmagnus On May - 27 - 2009

scrambleOne of the quandaries that plagues anyone who builds a diet and exercise scheme is the question: “What constitutes a reasonable meal?” The answer lies not only in calorie count but nutritional composition and ease of preparation. Using sites like NutritionData.com makes the calorie counting and nutrition figuring easy, but what about prep?

Well, the attractive meal featured in the picture makes a great Sunday breakfast and weighs in at only 321 calories. It is a little fat heavy at 52% of the calories from fat but that’s OK to start the day, there is plenty of time to metabolize that through activity. It is loaded with high quality protein and 22% of the day’s need for Vitamin A. Cholesterol is a little high but you could mitigate that by using only one yolk or 2 egg whites instead. For those concerned about it, the meal’s glycemic index is low too at 11.

The Recipe:

What you need:

Bread, rye, toasted 1.0  x  1 slice, large (29g)
Butter, whipped, with salt 1.0  x  1 pat (1″ sq, 1/3″ high) (4g)
Egg, whole 2.0  x  1 large (50g)
Mushrooms 4.0  x  1 small (15g)
Oil, olive, 1.0  x  1 tsp (4g)
Onions, young green, 1.0  x  1 stalk (12g)

The original prep instructions are here in video form and performed by Gordon Ramsay. This recipe simplifies a little and cuts down on the fat. The result is still gorgeous and delicious.

Prep is simple, but have all your ingredients ready before cooking. Chop the green onion down leaving the root portion, cut off the actual roots. Wash the mushrooms. Heat two non-stick skillets over medium-high heat. Put the mushrooms caps down and the root piece of the green onion into one skillet. Add a few tablespoons of water. Leave that skillet alone. Start the toast in the toaster.

Put the teaspoon of olive oil into the remaining skillet using a heat safe spoon or spatula to spread around. Crack the eggs directly into the skillet as if to fry. Instead, begin immediately stirring and scrambling the eggs, as in the Ramsay video. When still slightly runny, remove from heat the pan will carry over and finish the cooking.
By now, the toast should be about done. Remove it from the toaster, butter and plate. Remove the veggies from heat and plate them as well, there may be a little jus from the mushrooms. Plate the eggs over the toast, sprinkle with green onion, grind pepper to taste. Eat.
321 calories. Enjoy.

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