***Fantabulous Protein Power Breakfast
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
approx. 1 cup of hot water - just off boil2 oz (dry) - Hard Red Spring Wheat - soaked until soft and berries begin to split open - 24 hours1/2 tsp - olive oil 1/2 cup - Egg Beaters Egg Whites1 Tbs - Diced Bell Pepper (Green, Red, Yellow or all three)1 tsp - Cayenne pepper (or to taste) optional - it adds less than 3 calories per serving1 clove - Garlic crushed1 tsp - crushed fresh basil (or chopped very finely)1 Slice of Swiss cheese Salt and pepper to taste
Do ahead - To insure wheat is ready - begin the soaking process the morning BEFORE you make this meal. The "Low Heat Method" of cooking whole wheat berries allows you to prepare the wheat to eat, without killing it. Place the dry wheat into a thermos-type container and add hot water. Cover and let sit for about 24 hours. Swirling the contents a few times during that period of time.
Next morning (the day you will prepare and eat the meal):
Drain the water from the wheat. If the water is a little bubbly, that's OK - you may want to rinse the wheat with pure water, but it is not necessary.
Place the olive oil in a non-stick frying pan and spread to coat the pan evenly.
Place the pan on med- high heat. When pan is hot, add the bell peppers, garlic, basil and the wheat. Cook for 30 seconds to a minute and add Egg Beater Egg Whites and the cayenne pepper. Lift the mixture with a spatula and fold and stir until egg whites are cooked. Add the Swiss cheese - break it up with the spatula and stir into eggs to melt.
Remove from heat and divide into two serving dishes. Add salt and pepper to taste. Serve hot.
Serving sizes are approximately 1 cup each.
Number of Servings: 2
Recipe submitted by SparkPeople user SEMKYE.
Next morning (the day you will prepare and eat the meal):
Drain the water from the wheat. If the water is a little bubbly, that's OK - you may want to rinse the wheat with pure water, but it is not necessary.
Place the olive oil in a non-stick frying pan and spread to coat the pan evenly.
Place the pan on med- high heat. When pan is hot, add the bell peppers, garlic, basil and the wheat. Cook for 30 seconds to a minute and add Egg Beater Egg Whites and the cayenne pepper. Lift the mixture with a spatula and fold and stir until egg whites are cooked. Add the Swiss cheese - break it up with the spatula and stir into eggs to melt.
Remove from heat and divide into two serving dishes. Add salt and pepper to taste. Serve hot.
Serving sizes are approximately 1 cup each.
Number of Servings: 2
Recipe submitted by SparkPeople user SEMKYE.
Nutritional Info Amount Per Serving
- Calories: 198.4
- Total Fat: 6.3 g
- Cholesterol: 15.0 mg
- Sodium: 236.1 mg
- Total Carbs: 22.6 g
- Dietary Fiber: 3.7 g
- Protein: 15.0 g
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