People sometimes come on the sight seeking lower fat, lower calorie, higher protein options. Pictured is 328 calories, 41 grams of protein and about 3.5 grams of fat. The total volume of that scramble is nearly 4 cups - an enormous portion. There's also about 11 grams of fiber in there.
If you're not a spinach, mushroom and garlic fan, use vegetables that you like. Brocolli works well. Kale is a winner. Thinly sliced brussels sprouts are good.
Things that really boost the calorie content are fats, like butter, oil, bacon, and cheese. This has none of those. I used a spray of Pam to get things started and then judiciously added a few tablespoons of water at a time as things dried out. I use a non-stick pan that is less than a year old for all my egg based stuff. When the pan starts to lose its non-stickiness, it gets retired and replaced with a new one. The one I'm using now I picked up at Bed Bath and Beyond last Saturday for $20. It has a steel handle so I can shove it under the broiler and its 12" diameter. A good non-stick pan can really help you cut back on the amount of fat you must use to cook. To me, $20/yr is well worth it.
I normally include 1/2 a cup of my legume of the week in this scramble which contributes 110 more calories and ~5 more grams of fiber. Most people would be happy with using half the quantiles of vegetables and egg substitute that I used here. If you cut it all in half and add the beans you still only have about 280 calories. Make it, log it, eat it, and live it FS family. The weekend beckons. Make it your own.
