Soybean Egg Scramble

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Soybean Egg Scramble

Quick healthy low carb meal!

Here is a delicious, high protein, low carb, high fiber meal you can make in 5 minutes.

  • 1 cup shelled soybeans
  • 1 teaspoon olive oil
  • 4 egg whites, 1 egg yolk
  • dash of hot sauce

Its a 400 calorie meal, you can change the above portion sizes to raise or lower the calories. Let me give you the macros first:

  • 400 calories
  • 41% protein – 41g or 164 cals
  • 26% carbs – 26g or 104 cals
  • 34% fat – 15g or 135 cals
  • 18g fiber

So here is how we make it. Put the frozen, shelled soybeans in the microwave for 3 minutes. While you are waiting for those to heat up, start the fryling pan heating up and crack the eggs. I am using four egg whites and one egg yolk. If you are using organic eggs and want a higher fat percentage, feel free to use more of the egg yolks. OK, soybeans are hot. Put our 1tsp of olive oil in the pan, dump in the beans, add some yummy hot sauce, and cook them a minute or so. BY THE WAY. For all you people who have heard that you shouldnt cook with olive oil, always question what you hear. Its true that if you get above the smoke point you ruin some of the nutritional benefits of olive oil but we are nowhere near the flash point if you are on medium flame like I am. The flash point of olive oil is 375-400 degrees and my digital infrared themometer which is accurate to within one degree says we are at KKK. Relax, were fine. OK. Now dump in the eggs, and in another minute we are done!

Enjoy! A delicious, quick and healthy high protein low carb meal you can make in one pan!

SOYBEANS
240 calories
22g protein 88c
5g fat 45c
18g fiber
26g carbs 104c

OLIVE OIL 4.5g (1tsp)
40 calories
4.5g fat

4 EGG WHITES
64 calories
16 g protein

1 EGG YOLK
53 calories
2.7g protein
4.5g fat

TOTALS
400 calories
41g protein (164 cals)
26g carbs (104 cals)
18g fiber
15g fat (135 cals)

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