Spicy Scrambled Eggs-n-Oats

1 whole egg
3 egg whites
1 tbsp water
1/3 cup dry rolled oats
1/8 tsp cayenne pepper
1 cup fresh chopped spinach
1 tbsp salsa

1. In a bowl, whisk together egg, egg whites and water until frothy.
2. Stir in the oats and pepper. Allow to soak for 2 minutes.
3. Coat a skillet with cooking spray, then wipe away the excess spray with a paper towel. Heat the skillet over medium heat. Add the egg mixture and cook for 30 seconds.
4. Add spinach. Cook, stirring, for 3 to 4 minutes, or until the eggs are firm.
   Remove to a plate and top with salsa.

You can rotate this breakfast between spicy day and sweet day. Sweet option: Nix the spinach, salsa and pepper, and add  cinnamon, fruit and agave nectar

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Nutrients per serving: Calories: 257, Total Fats: 7 g, Saturated Fats: 1 g, Trans Fat: 0 g, Cholesterol: 180 mg, Sodium: 371 mg, Total Carbohydrates: 26 g, Dietary Fiber: 7 g, Sugars: 2 g, Protein: 23 g, Iron: 4 mg