Dinner
Scrambled eggs with mushrooms and shrimp
Each serving has 286 kcal, 30.6 g of protein, and 1 g of fiber, or 10.7 g of protein per 100 kcal. Ready in 10 minutes; makes 1 serving.
Per serving
- 286 kcalCalories
- 30.6 gProtein
- 1 gFiber
Calculated ingredient by ingredient from USDA FoodData Central. 10.7 g of protein per 100 kcal.
- Prepared by
- Alex Gonzalez
- Published
- Sources
- 5 primary
No clinical review. No advertising from drug companies and no affiliate links.How we work
Ingredients
- 110 g4 ozeggs (2 large)
- 60 g2 ozcooked peeled shrimp (a scant 1/2 cup)
- 100 g3.5 ozsliced white mushrooms (about 1 1/2 cups)
- 4 golive oil (1 scant teaspoon)
- Garlic, parsley, and salt to taste
Directions
- Clean the mushrooms and slice them.
- Sauté them in the oil with the garlic for 4 to 5 minutes, until they release their liquid and it cooks off.
- Add the shrimp and sauté for 1 minute.
- Pour in the eggs, beaten with salt, and stir over low heat.
- Take the pan off the heat while the eggs are still creamy and serve with parsley.
Why it is filling
Eggs and shrimp are two soft, low-fat proteins, and together they fill a small plate with a lot of protein. The mushrooms add volume and flavor for almost no calories. Creamy scrambled eggs take only a few minutes and no effort to eat, which is handy on evenings when your appetite is low.
In numbers, each serving has 30.6 g of protein and 1 g of fiber, with an energy density of 104 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.
If your appetite is small
- If two eggs are too much, use one and keep the shrimp and mushrooms.
- Cooked peeled shrimp are sold frozen and thaw in a few minutes under cold running water.
Nutrition facts
| Nutrient | Per serving |
|---|---|
| Calories | 286 kcal |
| Protein | 30.6 g |
| Carbohydrates | 5 g |
| Fiber | 1 g |
| Fat | 15.8 g |
| Approximate weight | 274 g (9.5 oz) |
How it is calculated
Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.
| Ingredient | Amount | Calories | Protein | Fiber |
|---|---|---|---|---|
| Egg | 110 g | 157 kcal | 13.9 g | 0 g |
| Shrimp | 60 g | 71 kcal | 13.7 g | 0 g |
| White mushrooms | 100 g | 22 kcal | 3.1 g | 1 g |
| Olive oil | 4 g | 35 kcal | 0 g | 0 g |
To plan your meals
- Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
- Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.
More recipes
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Sources
Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, whole, raw, fresh (FDC ID 171287).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture) (FDC ID 171971).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Mushrooms, white, raw (FDC ID 169251).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
- European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .