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Creativity with Protein

By David Fouts

 

Protein foods can get a bit dull if you don’t mix in some creativity. This recipe from includes three excellent sources of protein: eggs, chicken and cheese. It is a delicious way to get your protein while delighting your palate.

 

Chicken, Cilantro and Cheddar Egg Delight

 

Ingredients

1 cup egg substitute
2 tablespoons skim milk
1/2 pound pound boneless skinless chicken breast, 1⁄2” cubes
3/4 cup Mojo marinade (found in your local grocery store)
1⁄2 teaspoon garlic, chopped
1 teaspoon fresh chives, chopped
1 teaspoon fresh cilantro, chopped
  Salt and pepper, to taste
1/2 cup tomato, chopped
1 cup fat cheddar cheese, shredded
  vegetable cooking spray, as needed

 

Method of Preparation

1. Marinate chicken in Mojo for 1 hour.

2. In a large mixing bowl combine eggs and skim milk and mix well.

3. Next, in an 8-inch sauté pan, over medium heat, coat pan with vegetable cooking spray.

4. Add 1⁄4 garlic, 1⁄4 chive, 1⁄4 cilantro and 1⁄4 chicken and sauté for 6 minutes.

5. Pour 1⁄4 of egg mixture over sautéed chicken. Egg will begin to firm up. Once egg is firm enough to flip, use a spatula and flip over.

6. Add cheese on top of cooked egg and fold 1⁄2 of cooked egg over top.

7. Salt and pepper to taste. Sprinkle with cilantro and tomato. Serve hot.

8. Repeat process for the remaining omelets.

 

Yield and Servings

Yield: 4 servings

 

Nutritional Analysis

Calories 140, Protein 25 g, Carbohydrates 2 g, Total fat 3 g, Cholesterol 39 mg, Sodium 299 mg, Fiber 0 g