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Quick and simple Recipes
Heat 2 teaspoons extra virgin olive oil in a small saut pan over medium heat. Add 1/4 small yellow onion, thinly sliced, and saut until browned, about A few moments. Add pinch of red pepper flakes and 1/2 cup marinara sauce. Heat sauce until warmed through, about 60 seconds or so, then gently break 1 egg engrossed. Cover pan and simmer over low heat until white is firm, Six or seven minutes. Serve with 1 small whole wheat pita pocket, toasted and torn into wedges.
Nutrition facts per serving: 306 calories, 11g protein, 30g carbohydrate, 16g fat (3.1g saturated), 5g fiber, 761mg sodium
Spinach Omelet Roll-Up
Drizzle 1 teaspoon canola oil in to a medium nonstick skillet and wipe having a paper towel so a thin film remains; heat over medium heat. Beat 1 egg and swirl into skillet. Cook One or two minutes or until egg is set; flip and cook about One minute more. Carefully slide onto a plate. In same pan, saut 1 cup baby spinach until wilted, about One minute. Spread 1 teaspoon prepared olive tapenade on cooked egg and sprinkle with 1 tablespoon crumbled goat cheese. Top with wilted spinach, roll up, and decline in half.
Nutrition facts per serving: 198 calories, 10g protein, 2g carbohydrate, 17g fat (5.2g saturated), 1g fiber, 301mg sodium
Tex-Mex Scrambled Eggs
In a compact skillet, heat 1 teaspoon canola oil. Add corn tortilla to skillet and pan-fry until crisp, around 2 minutes a side. Remove from heat and dice. In same pan, saut 1/8 jalape?o, seeded and diced, and 1/4 cup each diced red bell pepper, green bell pepper, onion, and tomato. Whisk 2 eggs, boost pan and scramble with vegetables, then stir in diced tortilla. Top with 1 tablespoon shredded cheddar and 1 tablespoon chopped cilantro.
Nutrition facts per serving: 308 calories, 17g protein, 21g carbohydrate, 17g fat (5.1g saturated), 4g fiber, 203mg sodium
More Egg Recipes
Egg within a Ring
Heat 1 teaspoon canola oil in a nonstick skillet over medium heat; place one 3/4-inch-thick red or yellow bell pepper ring in skillet. Crack an egg into center of ring and cook until white is firm, A couple of minutes; flip and cook a couple of minutes more. Serve with 1/4 avocado, thinly sliced, and 1 slice whole-wheat toast.
Nutrition facts per serving: 308 calories, 11g protein, 29g carbohydrate, 17g fat (3g saturated), 6g fiber, 235mg sodium
Creamy Vanilla Breakfast Pudding
Prepare 1 serving cream of rice cereal in accordance with package directions, omitting salt. Meanwhile, whisk 1 egg in a small bowl. Whisk Two tablespoons cooked cereal into egg, then slowly whisk egg mixture into saucepan of cooked cereal. Add 1/4 teaspoon vanilla extract, 1/4 teaspoon cinnamon, and 1 teaspoon sugar and simmer 2 minutes more. Top with Two tablespoons chopped peach.
Nutrition facts per serving: 227 calories, 9g protein, 35g carbohydrate, 5g fat (1.6g saturated), 1g fiber, 74mg sodium
Easy, Cheesy Baked Egg
Combine 1 teaspoon dairy, 1/4 teaspoon butter, and 1 teaspoon grated Parmesan in a small ramekin. Broil on high until bubbly, A couple of minutes. Crack 1 egg into ramekin and top with 1 tablespoon finely chopped tomato. Broil until white is determined, Seven to ten minutes. Let rest 2 minutes; sprinkle with 1 teaspoon chopped chives and serve with 1 toasted whole-grain English muffin.
Nutrition facts per serving: 233 calories, 13g protein, 29g carbohydrate, 7g fat (2.8g saturated), 2g fiber, 356mg sodium
Why Make sure you Eat the Yolk
The Whole Truth
You can stop ordering the egg-white omelet. Whole eggs not simply contain 14 percent less cholesterol prior to now believed, but “recent data also declare that the cholesterol in food does not have as big an effect to the cholesterol level with our body when we thought,” explains Bonnie Taub-Dix, RD, the creator of Read It Prior to Eat It. Plus, eggs pack 64 percent more vitamin D – the whole thing from the yolk – compared to they did when tested in 2002, probably owing to modifications in hens’ diets. That’s an essential finding because most of us don’t end up being enough D, a substance which can help boost immunity and strengthen bones. Also, the yolks contain nearly three grams of hunger-busting proteins. Nix the yellow and you’re simply more likely to feel less satisfied, which can make you eat more at a later date.
Find much healthier egg recipes here
Originally published in FITNESS magazine, September 2012.