Egg Recipe Healthy
Healthy Egg
Egg & Health
Virtually every person likes eggs. They can be prepared numerous various methods as well as consumed for morning meal, lunch or supper as well as, certainly, for breakfast. Eggs can be fried, baked, rushed, integrated with numerous components, or perhaps made use of to place the “egg” in egg rolls, rather actually. To put it simply, if you have a yearning, there’s possibly an egg dispense there for you. However, eggs aren’t simply a prominent nutritional staple for their convenience and also preference, although those characteristics definitely assist. Eggs are likewise truly healthy and balanced. Some individuals also describe them as the “initial superfood.” They sometimes obtain a bum rap as a result of cholesterol web content, however their advantages greater than equilibrium it out, as well as they can also have a favorable result on cholesterol degrees.
Consider it: eggs are made to be a house, work as a defense, and also food for a brand-new life. (The eggs you consume are unfertilized, so no, you’re not consuming an infant bird!) They’re stuffed packed with nutrients that a creating life would certainly require. As well as also if you’re a grown-up, those nutrients can do marvels for you, as well.
Another incredible egg reality? Egg yolk is in fact one solitary cell. It’s real! Every single time you consume egg yolk, you’re chomping on one huge cell. The scientific research is cool!
Eggs Are Loaded With Vitamins
In a solitary egg, you’ll discover a shocking variety of nutrients that assist your body feature to the most effective of its capacity. A solitary egg has vitamins A, B5, B12, B2, B6, D. E, as well as K, in addition to calcium, zinc, phosphorous, selenium, and also folate. Yes, every one of that in one solitary egg!
Eggs Are Brain Food
Eggs consist of a recognized chemical substance called choline. While you might have never ever come across it, choline is important to maintaining mind cells healthy and balanced, especially by enhancing their membrane layers as well as assisting them to maintain their framework. That implies your mind will certainly have the ability to remain sharp and also healthy and balanced for a longer time.
Eggs Are Great For Eye Health
The nutrients in eggs are terrific for maintaining your eyes healthy and balanced as well as your vision sharp. Eggs include lutein and also zeaxanthin: 2 kinds of anti-oxidants that assist protect against severe eye problems, like cataracts and also macular deterioration. They additionally have 6 percent of the advised everyday quantity of Vitamin A, which is likewise vital in keeping the view.
Eggs maintain muscle mass strong
Eggs are a wonderful resource of healthy protein, as well as healthy protein is what aids the body produce all type of cells and also keep stamina. It’s likewise an essential component of structure muscular tissue mass as well as preserving bone health and wellness.
Eggs Help Manage Weight
If you’ve ever before consumed an egg, you recognize that they’re extremely loading, and also you do not need to consume a great deal of them to really feel pleased. Many thanks to their loading nature, consuming an egg suggests you’ll really feel complete with much less food and also will not need to fill out with vacant calories to really feel pleased.
Eggs Help You Develop
Eggs are an expectant female’s friend when it pertains to assisting her child to create. Their healthy protein assists construct muscular tissue and also bone cells, and also their nutrients aid the growth of, well, every little thing else! Choline, that chemical that assists your mind out, is additionally important to fetal mind growth, and also choline shortages can cause a variety of abnormality, a few of which can be really significant.
Eggs Raise HDL(Good )Cholesterol
Eggs commonly come under attack for being high in cholesterol, yet it ends up you might do your cholesterol a whole lot even worse than consuming eggs! Eggs have plenty of high-density lipoprotein (HDL ), which is a great sort of cholesterol. Individuals with greater HDL degrees have a decreased danger of heart problems and also stroke.
Eggs Make LDL( Bad )Cholesterol
Less Harmful Low-density lipoprotein( LDL)is the sort of cholesterol you do not desire. As well as they’re particularly poor if they are available in the type of tiny, thick bits in your blood. Eggs, however, can assist transform these little fragments right into huge ones, which are much less most likely to create heart illness.
Eggs May Reduce Risk Of Stroke
The HDL in eggs could minimize the danger of stroke, as well as research studies, which have actually revealed that eggs do not create a boosted threat of cardiovascular disease. Despite the fact that eggs, as well as their cholesterol, have actually been taken into consideration the root causes of these ailments, eggs have actually disappointed to contribute to raising the threat of cardiovascular disease or stroke. Nonetheless, if you have kind 2 diabetic issues, eggs might boost the threat of cardiovascular disease.
Some healthy recipes are below which is truly good for health.
Crispy Rice Patties with Vegetables & Eggs
Crispy Rice Patties with Vegetables & Eggs
Total Time
Prep/Total Time: 30 min. Makes: 4 servings
Ingredients
2 packages (7.4 ounces each) ready-to-serve white sticky rice
1 tablespoon plus 2 teaspoons canola oil, divided
1 teaspoon reduced-sodium soy sauce
2 cups thinly sliced Brussels sprouts
1 cup julienned carrots
1 medium sweet red pepper, julienned
1/2 teaspoon sesame oil
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
1 tablespoon water
4 large eggs
Minced fresh chives
Additional pepper
Directions
Cook rice according to package directions; cool slightly. Press a fourth of the rice into a 1/2-cup measuring cup that has been moistened slightly with water; invert onto a large sheet of plastic wrap. Fold plastic around rice; shape the rice into a 1/2-in.-thick patty. Repeat three times.
In a large nonstick skillet, heat 1 tablespoon canola oil over medium-high heat. Cook patties until crisp, 3-5 minutes per side; brush tops with soy sauce after turning. Remove from pan; keep warm.
In the same pan, cook and stir vegetables over medium-high heat until lightly browned. Stir in sesame oil, salt, and pepper. Add water; reduce heat to medium. Cook, covered, until vegetables are crisp-tender, 1-2 minutes. Remove from pan; keep warm.
In the same pan, heat remaining canola oil over medium heat. Break eggs, one at a time, into pan; immediately reduce heat to low. Cook, uncovered until whites are completely set and yolks just begin to thicken about 5 minutes. To serve, top rice patties with vegetables and eggs. Sprinkle with chives and additional pepper.
Nutrition Facts
1 serving: 320 calories, 11g fat (2g saturated fat), 186mg cholesterol, 447mg sodium, 43g carbohydrate (4g sugars, 3g fiber), 11g protein. Diabetic Exchanges: 3 starch, 1 medium-fat meat, 1 fat.
Basil Vegetable Strata
Basil Vegetable Strata\
Total Time
Prep: 40 min. + chilling Bake: 1 hour + standing Makes: 8 servings
Ingredients
3 teaspoons canola oil, divided
3/4 pound sliced fresh mushrooms
1 cup finely chopped sweet onion
1 large sweet red pepper, cut into strips
1 large sweet yellow pepper, thin strips
1 medium leek (white portion only), chopped
1/2 teaspoon salt
1/2 teaspoon pepper
10 slices whole-wheat bread, cut into 1-inch pieces
1-1/2 cups shredded part-skim mozzarella cheese
1/4 cup grated Parmesan cheese
8 large eggs
4 large egg whites
2-1/2 cups fat-free milk
1/4 cup chopped fresh basil
Directions
In a large skillet, heat 1 teaspoon oil over medium-high heat. Add mushrooms; cook and stir until tender, 8-10 minutes. Remove from pan.
In the same pan, heat 1 teaspoon oil over medium heat. Add onion; cook and stir until golden brown, 6-8 minutes. Remove from pan and add to the mushrooms.
Add remaining oil to the pan. Add peppers, leek, salt, and pepper; cook and stir until leek is tender 6-8 minutes. Stir in sauteed mushrooms and onion.
In a 13×9-in. baking dish coated with cooking spray, layer half of each of the following: bread cubes, vegetable mixture, mozzarella cheese, and Parmesan cheese. Repeat layers. In a large bowl, whisk eggs, egg whites, and milk until blended; pour over layers. Sprinkle with basil. Refrigerate, covered, overnight.
Preheat oven to 350°. Remove strata from refrigerator while oven heats.
Bake, covered, 50 minutes. Bake, uncovered until lightly browned and a knife inserted in the center comes out clean, 10-15 minutes longer. Let stand 10 minutes before serving.
Nutrition Facts
1 piece: 322 calories, 13g fat (5g saturated fat), 201mg cholesterol, 620mg sodium, 28g carbohydrate (9g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 2 medium-fat meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Curry Scramble
Curry Scramble
Total Time
Prep/Total Time: 15 min. Makes: 4 servings
Ingredients
8 large eggs
1/4 cup fat-free milk
1/2 teaspoon curry powder
1/4 teaspoon salt
1/8 teaspoon pepper
1/8 teaspoon ground cardamom, optional
2 medium tomatoes, sliced or chopped
Directions
In a large bowl, whisk eggs, milk, curry powder, salt, pepper and, if desired, cardamom until blended.
Place a lightly greased large nonstick skillet over medium heat. Pour in egg mixture; cook and stir until eggs are thickened and no liquid egg remains. Serve with tomatoes.
Nutrition Facts
1 serving: 160 calories, 10g fat (3g saturated fat), 372mg cholesterol, 299mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 14g protein. Diabetic Exchanges: 2 medium-fat meat.
Poached Egg Buddha Bowls
Poached Egg Buddha Bowls
Total Time
Prep: 5 min. Cook: 65 min. Makes: 2 servings
Ingredients
3/4 cup wheat berries
3-1/2 cups water, divided
2 tablespoons olive oil
2 tablespoons lemon juice
1 tablespoon thinly sliced fresh mint leaves
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1/2 cup quartered cherry tomatoes
1/2 cup reduced-fat ricotta cheese
2 tablespoons sliced Greek olives
2 large eggs
Optional: Additional olive oil and pepper
Directions
Place wheat berries and 2-1/2 cups water in a large saucepan; bring to a boil. Reduce heat; simmer, covered, until tender, about 1 hour. Drain; transfer to a bowl. Cool slightly.
Stir in oil, lemon juice, mint, salt, and pepper; divide between 2 bowls. Top with tomatoes, ricotta cheese, and olives.
To poach an egg, place 1/2 cup water in a small microwave-safe bowl or glass measuring cup. Break an egg into the water. Microwave, covered, on high 1 minute. Microwave in 10-second intervals until white is set and yolk begins to thicken; let stand 1 minute.
Using a slotted spoon, transfer the egg to 1 of the bowls. Repeat. If desired, drizzle with additional oil and sprinkle with more pepper.
Test Kitchen tips
Wheat berries are whole kernels of wheat. They cook up to a chewy texture with a hint of buttery flavor.
Look for wheat berries near other whole grains; they’re usually in the baking aisle in small packages.
Top this dish with your favorite veggies. Try grilled asparagus, steamed green beans, sautéed mushrooms, and more.
Nutrition Facts
1 serving: 526 calories, 24g fat (5g saturated fat), 201mg cholesterol, 563mg sodium, 58g carbohydrate (5g sugars, 10g fiber), 21g protein.
Sausage-Egg Burritos
Sausage-Egg Burritos
Total Time
Prep/Total Time: 20 min. Makes: 6 servings
Ingredients
1/2 pound bulk lean turkey breakfast sausage
3 large eggs
4 large egg whites
1 tablespoon olive oil
2 cups chopped fresh spinach
2 plum tomatoes, seeded and chopped
1 garlic clove, minced
1/4 teaspoon pepper
6 whole-wheat tortillas (8 inches), warmed
Salsa, optional
Directions
In a large nonstick skillet, cook sausage over medium heat until no longer pink, breaking into crumbles, 4-6 minutes. Remove from pan.
In a small bowl, whisk eggs and egg whites until blended. In the same pan, add eggs; cook and stir over medium heat until eggs are thickened and no liquid egg remains. Remove from pan; wipe skillet clean if necessary.
In skillet, heat oil over medium-high heat. Add spinach, tomatoes, and garlic; cook and stir until spinach is wilted, 2-3 minutes. Stir in sausage and eggs; heat through. Sprinkle with pepper.
To serve, spoon 2/3 cup filling across center each tortilla. Fold bottom and sides of tortilla over filling and roll-up. If desired, serve with salsa.
Nutrition Facts
1 burrito: 258 calories, 10g fat (2g saturated fat), 134mg cholesterol, 596mg sodium, 24g carbohydrate (1g sugars, 4g fiber), 20g protein. Diabetic Exchanges: 2 medium-fat meat, 1-1/2 starch, 1/2 fat.
Sausage-Sweet Potato Hash & Eggs
Sausage-Sweet Potato Hash & Eggs
Total Time
Prep/Total Time: 25 min. Makes: 4 servings
Ingredients
1/2 pound Italian turkey sausage links, casings removed
2 medium sweet potatoes, peeled and cut into 1/4-inch cubes
2 medium Granny Smith apples, chopped
1/4 cup dried cranberries
1/4 cup chopped pecans
1/4 teaspoon salt
4 green onions, sliced
4 large eggs
Directions
In a large nonstick skillet coated with cooking spray, cook sausage and sweet potatoes over medium-high heat 8-10 minutes or until sausage are no longer pink, breaking up sausage into crumbles.
Add apples, cranberries, pecans, and salt; cook and stir 4-6 minutes longer or until potatoes are tender. Remove from pan; sprinkle with green onions. Keep warm.
Wipe skillet clean and coat with cooking spray; place skillet over medium-high heat. Break 1 egg at a time into the pan. Reduce heat to low. Cook to desired doneness, turning after whites are set if desired. Serve with hash.
Nutrition Facts
1 serving: 338 calories, 14g fat (3g saturated fat), 207mg cholesterol, 465mg sodium, 42g carbohydrate (23g sugars, 6g fiber), 15g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat, 1/2 fruit.
Black Bean & White Cheddar Frittata
Black Bean & White Cheddar Frittata
Total Time
Prep: 20 min. Cook: 15 min. Makes: 6 servings
Ingredients
6 large eggs
3 large egg whites
1/4 cup salsa
1 tablespoon minced fresh parsley
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil
1/3 cup finely chopped green pepper
1/3 cup finely chopped sweet red pepper
3 green onions, finely chopped
2 garlic cloves, minced
1 cup canned black beans, rinsed and drained
1/2 cup shredded white cheddar cheese
Optional toppings: Minced fresh cilantro, sliced ripe olives, and additional salsa
Directions
Preheat broiler. In a large bowl, whisk the first 6 ingredients until blended.
In a 10-in. ovenproof skillet, heat oil over medium-high heat. Add peppers and green onions; cook and stir 3-4 minutes or until peppers are tender. Add garlic; cook 1 minute longer. Stir in beans. Reduce heat to medium; stir in the egg mixture. Cook, uncovered, 4-6 minutes or until nearly set. Sprinkle with cheese.
Broil 3-4 in. from heat 3-4 minutes or until light golden brown and eggs are completely set. Let stand for 5 minutes. Cut into wedges. If desired, serve with toppings.
Nutrition Facts
1 wedge (calculated without toppings): 183 calories, 10g fat (4g saturated fat), 196mg cholesterol, 378mg sodium, 9g carbohydrate (2g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 2 medium-fat meat, 1/2 starch, 1/2 fat.
Full Garden Frittata
Full Garden Frittata
Total Time
Prep: 25 min. Bake: 10 min. Makes: 2 servings
Ingredients
4 large eggs
1/3 cup 2% milk
1/4 teaspoon salt, divided
1/8 teaspoon coarsely ground pepper
2 teaspoons olive oil
1/2 medium zucchini, chopped
1/2 cup chopped baby portobello mushrooms
1/4 cup chopped onion
1 garlic clove, minced
2 tablespoons minced fresh basil
1 teaspoon minced fresh oregano
1 teaspoon minced fresh parsley
Optional toppings: Halved grape tomatoes, small fresh mozzarella cheese balls, and thinly sliced fresh basil
Directions
Preheat oven to 375°. In a bowl, whisk eggs, milk, 1/8 teaspoon salt, and pepper. In an 8-in. ovenproof skillet, heat oil over medium-high heat. Add zucchini, mushrooms, and onion; cook and stir until tender. Add garlic, herbs, and remaining salt; cook 1 minute longer. Pour in the egg mixture.
Bake, uncovered, until eggs are set, 10-15 minutes. Cut into 4 wedges. If desired, serve with toppings.
Nutrition Facts
2 wedges: 227 calories, 15g fat (4g saturated fat), 375mg cholesterol, 463mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 15g protein. Diabetic Exchanges: 2 medium-fat meat, 1 vegetable, 1 fat.
Asparagus Omelet Tortilla Wrap
Asparagus Omelet Tortilla Wrap
Total Time
Prep/Total Time: 20 min. Makes: 1 serving
Ingredients
1 large egg
2 large egg whites
1 tablespoon fat-free milk
2 teaspoons grated Parmesan cheese
1/8 teaspoon pepper
4 fresh asparagus spears, trimmed and sliced
1 teaspoon butter
1 green onion, chopped
1 whole wheat tortilla (8 inches), warmed
Directions
In a small bowl, whisk the first five ingredients until blended. Place a small nonstick skillet coated with cooking spray over medium heat; add asparagus. Cook and stir 3-4 minutes or until crisp-tender. Remove from pan.
In the same skillet, heat butter over medium-high heat. Pour in the egg mixture. The mixture should set immediately at edges. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath. When eggs are thickened and no liquid egg remains, spoon green onion and asparagus on one side. Fold omelet in half; serve in a tortilla.
Nutrition Facts
1 wrap: 319 calories, 13g fat (5g saturated fat), 225mg cholesterol, 444mg sodium, 28g carbohydrate (4g sugars, 3g fiber), 21g protein. Diabetic Exchanges: 2 lean meat, 2 fat, 1-1/2 starch.
Greek Breakfast Casserole
Greek Breakfast Casserole
Total Time
Prep: 35 min. Bake: 45 min. + standing Makes: 6 servings
Ingredients
1/2 pound Italian turkey sausage links, casings removed
1/2 cup chopped green pepper
1 shallot, chopped
1 cup water-packed artichoke hearts, rinsed, drained and chopped
1 cup chopped fresh broccoli
1/3 cup sun-dried tomatoes (not packed in oil), chopped
6 large eggs
6 large egg whites
3 tablespoons fat-free milk
1/2 teaspoon Italian seasoning
1/4 teaspoon garlic powder
1/4 teaspoon pepper
1/3 cup crumbled feta cheese
Directions
Preheat oven to 350°. In a large skillet, cook sausage, green pepper, and shallot over medium heat until sausage is no longer pink, breaking up sausage into crumbles, 8-10 minutes; drain. Transfer mixture to an 8-in. square baking dish coated with cooking spray. Top with artichokes, broccoli, and sun-dried tomatoes.
In a large bowl, whisk eggs, egg whites, milk, and seasonings until blended; pour over top. Sprinkle with feta.
Bake, uncovered, until a knife inserted in the center comes out clean, 45-50 minutes. Let stand 10 minutes before serving.
Freeze option: Cool baked casserole; cover and freeze. To use, partially thaw in refrigerator overnight. Remove from the refrigerator 30 minutes before baking. Preheat oven to 325°. Bake casserole as directed until heated through and a thermometer inserted in center reads 165°.
Nutrition Facts
1 piece: 179 calories, 9g fat (3g saturated fat), 229mg cholesterol, 435mg sodium, 8g carbohydrate (2g sugars, 1g fiber), 17g protein. Diabetic Exchanges: 2 medium-fat meat, 1 vegetable.
Southwest Tortilla Scramble
Southwest Tortilla Scramble
Total Time
Prep/Total Time: 15 min. Makes: 2 servings
Ingredients
4 large egg whites
2 large eggs
1/4 teaspoon pepper
2 corn tortillas (6 inches), halved and cut into strips
1/4 cup chopped fresh spinach
2 tablespoons shredded reduced-fat cheddar cheese
1/4 cup salsa
Directions
In a large bowl, whisk egg whites, eggs, and pepper. Stir in tortillas, spinach, and cheese.
Heat a large skillet coated with cooking spray over medium heat. Pour in egg mixture; cook and stir until eggs are thickened and no liquid egg remains. Top with salsa.
Nutrition Facts
1 cup: 195 calories, 7g fat (3g saturated fat), 217mg cholesterol, 391mg sodium, 16g carbohydrate (2g sugars, 2g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
Sweet Potato and Egg Skillet
Sweet Potato and Egg Skillet
Total Time
Prep/Total Time: 25 min. Makes: 4 servings
Ingredients
2 tablespoons butter
2 medium sweet potatoes, peeled and shredded (about 4 cups)
1 garlic clove, minced
1/2 teaspoon salt, divided
1/8 teaspoon dried thyme
2 cups fresh baby spinach
4 large eggs
1/8 teaspoon coarsely ground pepper
Directions
In a large cast-iron or other heavy skillets, heat the butter over low heat. Add sweet potatoes, garlic, 1/4 teaspoon salt, and thyme; cook, covered, until potatoes are almost tender, 4-5 minutes, stirring occasionally. Stir in spinach just until wilted, 2-3 minutes.
With the back of a spoon, make 4 wells in potato mixture. Break an egg into each well. Sprinkle eggs with pepper and remaining salt. Cook, covered, on medium-low until egg whites are completely set and yolks begin to thicken but are not hard, 5-7 minutes.
Test Kitchen tips
If you like your eggs sunny-side up, leave the pan uncovered while they cook.
Break the eggs into a small dish before adding to the pan. It’s easier to remove stray shell pieces if they get into the egg.
Health tip
With the sweet potatoes and spinach, this dish meets the daily requirement for vitamin A.
Nutrition Facts
1 serving: 224 calories, 11g fat (5g saturated fat), 201mg cholesterol, 433mg sodium, 24g carbohydrate (10g sugars, 3g fiber), 8g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat.
Royal Broccoli Souffle
Royal Broccoli Souffle
Total Time
Prep: 30 min. Bake: 30 min. Makes: 6 servings
Ingredients
4 large egg whites
2 cups chopped fresh broccoli florets
1/4 cup water
2 tablespoons butter
3 tablespoons all-purpose flour
1/4 teaspoon cayenne pepper
3/4 cup fat-free milk
2 tablespoons grated Parmesan cheese
1 teaspoon ground mustard
1/2 teaspoon salt
1/4 teaspoon pepper
1 large egg yolk, beaten
1/4 teaspoon cream of tartar
Directions
Let egg whites stand at room temperature 30 minutes. Grease a 1-1/2-qt. souffle dish; dust lightly with flour.
Preheat oven to 350°. Microwave broccoli and water, covered, on high until broccoli is tender, 2-3 minutes. Let stand for 5 minutes; drain. Pulse broccoli in a food processor until blended.
In a small saucepan, melt butter over medium heat. Stir in flour and cayenne pepper until smooth. Gradually whisk in milk. Bring to a boil, stirring constantly; cook and stir until thickened, 1-2 minutes. Transfer to a large bowl; stir in cheese, mustard, salt, pepper, and broccoli. Whisk a small amount of hot mixture into egg yolk; return all to bowl, whisking constantly. Cool slightly.
In another bowl, beat egg whites with cream of tartar until stiff but not dry. With a rubber spatula, gently stir a fourth of the egg whites into broccoli mixture until no white streaks remain. Fold in remaining egg whites. Transfer to prepared dish. Bake until the top is puffed and center appears set 30-35 minutes. Serve immediately.
Nutrition Facts
2/3 cup: 100 calories, 5g fat (3g saturated fat), 43mg cholesterol, 318mg sodium, 7g carbohydrate (2g sugars, 1g fiber), 6g protein. Diabetic Exchanges: 1 fat, 1/2 starch.
Greek Veggie Omelet
Greek Veggie Omelet
Total Time
Prep/Total Time: 20 min. Makes: 2 servings
Ingredients
4 large eggs
2 tablespoons fat-free milk
1/8 teaspoon salt
3 teaspoons olive oil, divided
2 cups sliced baby portobello mushrooms
1/4 cup finely chopped onion
1 cup fresh baby spinach
3 tablespoons crumbled feta cheese
2 tablespoons sliced ripe olives
Freshly ground pepper
Directions
Whisk together eggs, milk, and salt. In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat; saute mushrooms and onion until golden brown, 5-6 minutes. Stir in spinach until wilted; remove from pan.
In the same pan, heat remaining oil over medium-low heat. Pour in the egg mixture. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath. When eggs are thickened and no liquid egg remains, spoon vegetables on 1 side; sprinkle with cheese and olives. Fold to close; cut in half to serve. Sprinkle with pepper.
Nutrition Facts
1/2 omelet: 271 calories, 19g fat (5g saturated fat), 378mg cholesterol, 475mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 18g protein. Diabetic Exchanges: 2 medium-fat meat, 2 fat, 1 vegetable.
Eggs in Purgatory
Eggs in Purgatory
Total Time
Prep/Total Time: 30 min Makes: 4 servings
Ingredients
2 tablespoons canola oil
1 medium onion, chopped
1/4 cup tomato paste
2 garlic cloves, minced
2 teaspoons smoked paprika
1/2 teaspoon sugar
1/2 teaspoon crushed red pepper flakes
2 cans (14-1/2 ounces each) fire-roasted diced tomatoes, undrained
4 large eggs
1/4 cup shredded manchego or Monterey Jack cheese
2 tablespoons minced fresh parsley
1 tube (18 ounces) polenta, sliced and warmed, optional
Directions
In a large skillet, heat oil over medium-high heat. Add onion; cook and stir 6-8 minutes or until tender. Stir in tomato paste, garlic, paprika, sugar, and pepper flakes; cook 2 minutes longer.
Stir in tomatoes; bring to a boil. Reduce heat to maintain a simmer. With the back of a spoon, make four wells in the sauce. Break an egg into each well. Sprinkle with cheese; cook, covered, 8-10 minutes or until egg whites are completely set and yolks begin to thicken but are not hard. Sprinkle with parsley. If desired, serve with polenta.
Health Tip
Vitamins A and C are an important part of the immune system, so the tomatoes in this dish will help keep you healthy and energized.
Nutrition Facts
1 serving: 255 calories, 14g fat (4g saturated fat), 193mg cholesterol, 676mg sodium, 20g carbohydrate (9g sugars, 3g fiber), 11g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 medium-fat meat.
Shakshuka
Shakshuka
YIELDS: 8 SERVINGS PREP TIME: 0 HOURS 10 MINS TOTAL TIME: 1 HOUR 0 MINS
Ingredients
2 tbsp. extra-virgin olive oil
1 tbsp. large onion, sliced
2 red bell peppers, sliced
3 cloves garlic, minced
2 (28-oz.) cans crushed tomatoes
1 (14.5-oz.) can diced tomatoes
1 tbsp. harissa, (optional)
2 tsp. cumin
1 tsp. paprika
1/2 tsp. coriander
1/2 tsp. red pepper flakes
Kosher salt
Freshly ground black pepper
8 large eggs
1/2 c. crumbled feta
Freshly chopped parsley, for garnish
Sliced bread, for serving
Directions
Preheat oven to 375°. In a large skillet over medium heat, heat oil. Add onions and cook until caramelized, 20 minutes. Add bell peppers and cook until soft, 5 minutes then add garlic and cook until fragrant, 1 minute more. Pour in tomatoes, harissa, and spices and season with salt and pepper. Let simmer to thicken slightly, 10 minutes.
Transfer sauce to a 9”-x-13” baking pan. Make 8 wells in the sauce then crack an egg into each well. Season eggs with salt and pepper. Cover with aluminum foil and bake until egg whites are just set 12 to 15 minutes.
Top with feta and garnish with parsley. Serve warm with bread.
Crustless Quiche
Crustless Quiche
YIELDS: 6 SERVINGS PREP TIME: 0 HOURS 20 MINS TOTAL TIME: 0 HOURS 40 MINS
Ingredients
1 tbsp. butter
8 oz. cremini mushrooms, thinly sliced
1 shallot, minced
2 c. loosely packed spinach
Kosher salt
Freshly ground black pepper
8 large eggs
1/4 c. whole milk
1/4 c. oil-packed sun-dried tomatoes, finely chopped
1/4 c. freshly grated Parmesan
Directions
Preheat oven to 375°. In a medium skillet over medium heat, melt butter. Add mushrooms and let cook, undisturbed, for 2 minutes. Stir and continue to cook until mushrooms are tender and golden, 5 to 6 minutes. Add shallot and cook until fragrant, 1 minute. Add spinach and cook until wilted, 1 minute more. Season with salt and pepper and remove from heat.
In a large bowl, whisk together eggs, milk, tomatoes, and Parmesan. Fold in the mushroom mixture and season again with salt and pepper. Pour into an 8″ to 9″ pie dish and bake until eggs are just set, 18 to 20 minutes. Let cool 3 minutes before slicing and serving.
Omelet-Stuffed Peppers
Omelet-Stuffed Peppers
YIELDS: 4 PREP TIME: 0 HOURS 15 MINS TOTAL TIME: 1 HOUR 0 MINS
Ingredients
2 bell peppers, halved and seeds removed
8 eggs, lightly beaten
1/4 c. milk
4 slices bacon, cooked and crumbled
1 c. shredded cheddar
2 tbsp. finely chopped chives, plus more for garnish
Kosher salt
Freshly cracked black pepper
Directions
Preheat oven to 400°. Place peppers cut side up in a large baking dish. Add a little water to the dish and bake peppers for 5 minutes.
Meanwhile, beat together eggs and milk. Stir in bacon, cheese, and chives and season with salt and pepper.
When peppers are done baking, pour egg mixture into peppers. Place back in the oven and bake 35 to 40 minutes more, until eggs are set. Garnish with more chives and serve.
Ham & Cheese Egg Cups
Ham & Cheese Egg Cups
YIELDS: 12 PREP TIME: 0 HOURS 5 MINS COOK TIME: 0 HOURS 0 MINS TOTAL TIME:
0 HOURS 5 MINS
Ingredients
Cooking spray, for pan
12 slices ham
1 c. shredded cheddar
12 large eggs
Kosher salt
Freshly ground black pepper
Chopped fresh parsley, for garnish
Directions
Preheat oven to 400º and grease a 12-cup muffin tin with cooking spray. Line each cup with a slice of ham and sprinkle with cheddar. Crack an egg into each ham cup and season with salt and pepper.
Bake until eggs are cooked through, 12 to 15 minutes (depending on how runny you like your yolks).
Garnish with parsley and serve.