Easy Recipes To Make Eggs Exciting Again



cooking-eggs

Embrace The Health Benefits of Eggs:

 

Many years ago, eggs got a bad rap and have been struggling to overcome this unfortunate myth for a long time now. So, let’s take a look at egg nutrition and start enjoying more of this low-cost, highly nutritious, protein source.

 

First, science has clearly shown that eating cholesterol has far less effect on raising blood cholesterol levels than once thought. Besides that, eggs have less cholesterol than once thought, too. But that unfortunate cholesterol myth has had many health-conscious people still throwing out the egg yolk while trying to find ways to eat egg whites only. This is truly unfortunate since the egg yolk IS the most nutritious part of the egg.

 

For example, when you throw out the yolk you throw out the omega-3 fats, which are important for a healthy heart and eyes and you lose other healthy eye nutrients like lutein and zeaxanthin. You’ll also throw out half the protein, riboflavin, iron and selenium. You’ll throw out virtually all of the calcium, copper, phosphorus, zinc, retinol, folate, thiamin and all the vitamins A, B-6, B-12, E and K.

 

Most importantly you’ll be throwing out one of the few good sources of choline in the American diet – a nutrient important for cell functioning, memory and brain development that’s especially important for moms-to-be. So with only 78 egg calories, the whole, complete egg should be included in a healthy diet.

 

Perfecting The Hard-Boiled Egg

 

With all the health benefits of eggs, let’s discuss some good egg recipes. Let’s start with quick and easy hard-boiled eggs. Just how do you make the perfect hard-boiled egg, you say?

 

First, you want to start by placing your eggs into a pan of cold water. Then, place your pan over medium heat and bring to a boil. Once boiling, remove from the heat and let sit for 12 minutes for medium-sized eggs or 15 minutes for large eggs. Then, cool immediately under cold running water. Hard-boiled eggs with the shells on can be kept in the refrigerator for up to one week. Hard-boiled eggs are an easy way to include eggs for lunch, or have snacks with eggs for added protein and satiety.

 

So what about eggs for dinner? Scrambled eggs and many other delicious tasty egg recipes are easy to make any time of day. So if you just came home from a good workout and need something quick and easy for dinner, this easy egg recipe with a Mexican twist can fill up your family quickly.

 

Easy Huevos Rancheros Recipe

(Serves 4)

 

1 Tbsp. olive oil

1/2 cup chopped onion

1 (15-ounce) can fire-roasted tomatoes

1/2 (6-ounce) can diced green chiles, or any chiles

Chipotle chili powder, to taste

4 corn tortillas, warmed

4 large eggs

2 Tbsp. chopped fresh cilantro, if desired

 

In a medium sauce pan, sauté onion in olive oil until translucent. Add tomatoes, chiles and chile powder; simmer on low for 10 minutes.

 

Meanwhile, fry the eggs in a separate pan and warm the tortillas for 10 seconds in the microwave. Serve by placing a tortilla on a plate, top with an egg, then top with some sauce.

 

Another great way to serve eggs for dinner is this easy oven-baked scrambled egg recipe from the incredibleegg.org. You can change up this recipe by adding cheese, vegetables or meat.

 

Basic Oven Scrambled Eggs

(Serves 6)

 

12 eggs

¾ cup milk

1 tsp. salt

¼ tsp. ground black pepper

 

Heat oven to 350°F. Beat eggs, milk, salt and pepper in large bowl until blended. Pour egg mixture into lightly greased 13 x 9 x 2-inch baking pan. Bake in 350°F oven until eggs begin to set, about 7 minutes. Gently pull the eggs completely across the bottom and sides of pan with an inverted turner, forming large soft curds. Continue baking. Repeat pulling eggs with turner a few more times until thickened and no visible liquid egg remains, 12 to 15 minutes. Remove from oven. Serve immediately.

 

Remember there are many delicious, tasty ways to eat eggs. Even if you don’t like eating eggs, you can always sneak eggs to your favorite recipes for a boost of nutrition.

Jennifer M. Wood, MS, RD

Jennifer M Wood, MS, RDN is registered dietitian nutritionist and successful food and nutrition consultant in Southeastern Minnesota. As the founder of a nation-wide gourmet food company, Wood wrote Jenny’s Country Kitchen…recipes for making homemade a little easier! (2003), which is a timeless collection of make-ahead, freeze-ahead and pantry-stocking recipes and time saving tips to help busy families put nutritious food on table. Wood graduated with a pre-med bachelors degree in nutritional science in 2001, completed her dietetic internship in 2007 and went on to complete a master’s degree in food and nutrition in 2011.

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