Protein- and fiber-packed meal

 

Another experiment today resulted in a pretty edible lunch. It was all done in a pan, in less than 20 minutes. The meal has egg whites that supply the protein, and plenty of fiber coming from an onion, peppers and beans.

Ingredients:
1 carton egg whites, 16 oz
1 can black beans (drained), 15 oz
2-3 peppers (any color), cut into small pieces
1 big sweet onion, peeled, cut thinly  
a few garlic cloves, crushed
hot pepper flakes
black pepper
paprika
salt
2 Tbsp olive oil

How to cook:
Pour the oil in a pan and soften the onion in it. Mix from time to time to prevent burning. I use a cover to keep the moisture in the veggies, so that they are steamed rather than fried. Add the peppers, cover and continue cooking until desired softness. Continue mixing occasionally.  

Add the crushed garlic and the beans. After a minute or less, add the carton of egg whites, salt and all other spices (i.e., the listed in the Ingredients section or any other spices you may prefer). Heat through and mix until the egg whites are cooked. Serve with a salad (cucumbers with garlic, olive oil and vinegar go well).

I dramatically reduced my cheese consumption these days. In old times, I would have sprinkled some feta cheese on the egg whites.  Now, to compensate for my salt craving, I simply use salt. Is salt that bad for you, watch the new video on my favorite YouTube Channel What I've learned.  Be careful, however: there is an association between high consumption of salt/salt-preserved foods and stomach cancer!