Veggie Scram: Pretty, Quick

It’s fast, it’s light: It’s a quick mix of pretty vegetables, loosely linked with just enough beaten egg to add substance but not enough to produce an omelet. That’s why it’s called a scramble. The vegetables can be adjusted to suit what you have on hand; for example, you could put in some zucchini or corn kernels or substitute green bell pepper for red.

Add a toasted roll and a salad dressed up with diced avocado and pine nuts and you have a pleasant quick supper.

Mixed Vegetable Scramble

Active and Total Preparation Time: 30 minutes * Vegetarian

3 small broccoli florets

1/3 cup water

2 eggs

1/4 teaspoon salt

Freshly ground pepper

1 tablespoon parsley leaves, finely chopped, plus more for garnish

2 teaspoons butter

1 tablespoon finely chopped onion

1 tablespoon finely diced red bell pepper

2 mushrooms, chopped

Place the broccoli in a bowl and add the water. Cover and microwave on high until tender, 3 to 4 minutes. Drain the florets, reserving 1 tablespoon of the cooking liquid, and chop.

Beat the eggs with the reserved broccoli liquid, the salt, a generous grind of pepper and the parsley.

Heat the butter in an 8-inch nonstick skillet. Add the onion, bell pepper and mushrooms and cook until tender, about 4 minutes. Stir in the broccoli. Add the egg mixture and stir to blend with the vegetables. Continue to cook, stirring to combine, until the eggs are set as desired, about 3 minutes. Place on a plate and garnish with parsley.

1 serving: 283 calories; 841 mg sodium; 434 mg cholesterol; 18 grams fat; 8 grams saturated fat; 14 grams carbohydrates; 19 grams protein; 6.34 grams fiber.

GAME PLAN

30 minutes before: Microwave broccoli. Chop onion, bell pepper, mushrooms and parsley. Chop broccoli.

20 minutes before: Beat eggs. Prepare salad greens.

15 minutes before: Cook vegetables.

5 minutes before: Toast roll. Toss salad with dressing.

SHOPPING LIST

Avocado

Mushrooms

Italian parsley

Red bell pepper

Pine nuts

Salad greens

Whole wheat roll

STAPLES

Butter

Eggs

Onion

Salad dressing

MENU

Mixed Vegetable Scramble

Green Salad with Avocado and Pine Nuts

Toasted Whole Wheat Roll