Scrambled Eggs with Cheddar Cheese

Serves 4  |  13 cup per serving

A bowl of scrambled eggs sprinkled with parsley and a fork are on a table.

The trick to light and fluffy eggs is using both whole eggs and egg whites. This combo results in a soft, airy consistency, while the Cheddar cheese adds creaminess.

Calories

128
per serving

Fiber

0 g
per serving

Protein

13 g
per serving

Ingredients

12 teaspoon canola or corn oil
5 large eggs
2 large egg whites
2 ounces shredded low-fat Cheddar cheese

 

Directions

  1. In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom.
     
  2. Meanwhile, in a large bowl, vigorously whisk together the eggs and egg whites for 15 to 20 seconds, or until frothy and smooth. Stir in the Cheddar.
     
  3. Pour the egg mixture into the skillet. Let it stand for 5 to 10 seconds, or until the mixture begins to lightly set. Using a rubber spatula, stir constantly for 2 to 3 minutes, scraping the skillet, or until the mixture has thickened, no visible liquid egg remains, and the Cheddar is melted.

Level 4: Pureed
Don’t overcook the eggs. In a food processor or blender, process the egg mixture (including the Cheddar) for 30 seconds, or until smooth, not sticky, and lump free, scraping down the sides as needed.

Level 5: Minced and Moist
Using a food processor, blender, or knife, process or cut the egg mixture into pieces no more than 4 milliliters in size. The pieces should be moist and fit between the tines of a fork.

Level 6: Soft and Bite-Size
Using a knife, cut the egg mixture into pieces no bigger than 1.5 x 1.5 centimeters (about the size of your thumbnail). To test for softness, press down on the eggs using the back of a fork. The eggs should remain squashed and not regain their shape.

 

Cook’s Tip

Eggs will continue to cook after being removed from the heat. Cook them slightly less than the consistency you prefer to eat.
 

Nutrition Analysis

(per serving)
Calories 128
Total Fat 7.5 g
   Saturated Fat 2.5 g
   Trans Fat 0.0 g
   Polyunsaturated Fat 1.5 g
   Monounsaturated Fat 3.0 g
Cholesterol 236 mg
Sodium 203 mg
Carbohydrates 1 g
   Fiber 0 g
   Total Sugars 0 g
   Includes Added Sugars 0 g
Protein 13 g

 

Dietary Exchanges

2 lean meats