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Enjoy these healthy recipes from Arizona Nutrition Network.

Breakfast Ideas


8 stalks asparagus
salt and pepper to taste
1 teaspoon lemon juice
1 Tablespoon parmesan cheese, grated
½ teaspoon vegetable oil
1 cup egg substitute
1 cup sliced tomatoes

  1. Wash hands with warm water and soap. Wash fresh vegetables before preparing.
  2. Snap the tough ends off the asparagus and discard. Cut the tender stalks in 1 inch pieces.
  3. Place in a steamer basket, season with salt and pepper and sprinkle with lemon juice. Steam or microwave 5 minutes or until tender. Set aside.
  4. Heat oil in a small skillet.
  5. Pour in the egg substitute and cook, pushing the eggs to the center of the pan and tipping the pan to cook evenly.
  6. When the eggs are ready, sprinkle with parmesan cheese and add the asparagus.
  7. Roll up, cut in half, and serve garnished with the tomatoes.

Makes 2 servings.

Nutrition Information:
Per Serving


calories, 174; carbohydrate, 10 g; protein, 18 g; total fat, 6 g; saturated fat, 1 g; trans fat, 0 g; cholesterol, 3 mg; fiber, 2 gm; total sugars, 6 g; sodium, 264 mg; calcium, 126 mg; folate, 19 mcg; iron, 3 mg; percent calories from fat, 31%.
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