Especially on weekends I love a hearty breakfast pasta, high in protein, low in fat, and very very tasty and filling. You can tweak this recipe endlessly to include more egg yolks, add crumbled bacon or parmesan cheese —whatever. But this following basic recipe will be the lowest in fat and cholesterol:
4 egg whites + 1 egg yolk
Garlic to your taste (granulated, dried, fresh, powdered...it's your choice)
Salt to your taste
1 Tomato, chopped, or 2 tablespoons chunky pasta sauce
1 Chopped fresh roasted Anaheim or haberno chile, or dried chili flakes, optional
Beat together all the ingredients, then add and thoroughly incorporate:
1 serving Cooked pasta, al dente (rotelli, penne, angel hair...)
I always have an unblemished non-stick fry pan on hand, which I always wash and put away immediately after use to avoid any scratches. It makes all the difference in the quality of my dishes and in the actual fun of cooking.
Put 1 tablespoon, more or less, olive oil in the cool pan and rub to coat the surface, then turn on the heat. This dish cooks fast so stand there; don't turn on the heat then walk away. You can cook on higher heat if you are very vigilant and the task will go faster. Don't use a rubber spatula as the rubber does slowly melt into your food over time. I use a wooden rice paddle to keep the pasta moving and making sure it cooks evenly.
When done (it will no longer look wet or shiny), place on your plate, have a seat, and enjoy.