Cooking with Tammy Kelly: Eggs, Well Worth It!
We’ve all been suffering from the high price of eggs these days, but recent research shows that overall, eggs still ranked as the most cost-efficient food for delivering protein, and several shortfall nutrients (choline, vitamin A, and vitamin D) in the American diet.
The all-natural Egg provides one of the highest quality proteins of any food available. Each 72-calorie egg contains six grams of hunger-busting protein, not to mention memory-boosting choline and vision-protecting lutein, and nearly half is found in the yolk.
The all-natural, high-quality protein, like the protein in eggs, helps build muscles and allows you to feel full longer and stay energized, which can help you maintain a healthy weight. In fact, eating eggs for breakfast reduces hunger and decreases calorie consumption at lunch and throughout the day. The protein in eggs provides steady and sustained energy because it does not cause a surge in blood sugar or insulin levels. And not only does the protein in eggs help kids and active adults build muscle strength, high-quality protein may help older adults prevent age-related muscle loss.
Get cracking with these delicious egg dishes!
Broccoli and Cheese Egg Cups
1 cup chopped fresh or frozen broccoli
1 Tbsp chopped red bell pepper
1 green onion (scallion), sliced
2 eggs
2 Tbsp fat-free milk
1/4 cup shredded white cheddar cheese (1 oz)
Salt and black pepper to taste
Generously coat the inside of a 12-ounce mug/cup with cooking spray. Add broccoli and 1 tsp water, and microwave on 100% power (high) for 1 to 2 minutes, or until broccoli is tender. Add red pepper, green onion, eggs, and milk. Beat with a fork until eggs are well blended.
Microwave for 45 seconds; stir. Microwave again for 30 seconds, or until eggs are puffed and set. Sprinkle with cheese; cover with foil, and let stand a few minutes until melted.
Season with salt and pepper.
Serves 1, each serving contains; Calories 314, Fat 8 g., Sodium 519 mg., Fiber 3 g., Sugar 4 g., Protein 23 g.
Black Bean Omelet
1 can (14–16oz) black beans, drained
Juice of 1 lime
1⁄4 tsp cumin
Hot sauce
8 eggs
Salt and black pepper to taste
1⁄2 cup feta cheese, plus more for serving
Pico de Gallo or bottled salsa
Sliced avocado (optional)
Pulse the black beans, lime juice, cumin, and a few shakes of hot sauce in a food processor until it has the consistency of refried beans, adding a bit of water to help if necessary.
Coat a small nonstick pan with nonstick cooking spray or a bit of butter or olive oil and heat over medium heat.
Crack two eggs into a bowl and beat with a bit of salt and pepper.
Add the eggs to the pan, then use a spatula to stir and then lift the cooked egg on the bottom to allow raw egg to slide under.
When the eggs have all but set, spoon a quarter of the black bean mixture and 2 tablespoons feta down the middle of the omelet.
Use the spatula to fold over a third of the egg to cover the mixture in the center, then carefully slide the omelet onto a plate, using the spatula flip it over at the last second to form one fully rolled omelet.
Repeat with the remaining ingredients to make four omelets. Garnish with Pico de Gallo, avocado slices if you like, and bit more crumbled feta.
Serves 4, each serving contains; Calories 330, Fat 20 g., Sodium 519 mg., Fiber 3 g., Sugar 4 g., Protein 23 g.
Vegetable Fried Rice
1 Tbsp canola or peanut oil
2 cloves garlic, minced
1 Tbsp minced fresh ginger
4 cups chopped vegetables, such as asparagus, broccoli, carrot, bell pepper, zucchini, snap peas, green beans, onions (the more variety the better)
4 cups cooked brown rice, cooled or Quinoa
2 Tbsp low-sodium soy sauce
4 eggs, fried sunny side up
Sriracha for serving
Heat the oil in a large wok or nonstick skillet over high heat.
When the oil is lightly smoking, add the garlic, ginger, and chopped vegetables.
Stir-fry the vegetables for about 5 minutes, until lightly browned and softened, using a spatula to keep the ingredients moving so that they cook evenly.
Add the rice and cook, stirring, for another 3 minutes, then add the soy sauce and cook for 1 minute more. (If you like crispy bits in your fried rice, leave the rice to cook, undisturbed, for 1 minute. A nice crust should form on the bottom layer of rice.)
Divide the fried rice among 4 plates or bowls and top each with a fried egg. Serve with sriracha.
Serves 4, each serving contains; Calories 360, Fat 12 g., Sodium 390 mg.
Mexican Baked Eggs
½ large Jalapeno, diced
1 small onion, finely diced
1 teaspoon olive oil
½ teaspoon ground cumin
¼ teaspoon cayenne pepper
1 14.5 ounce can Fire roasted diced tomatoes with juice, do not drain
1 15 ounce can black beans, drained and rinsed
1 4 ounce can diced green chilies
6 large eggs
2 ounces Colby Jack cheese, shredded
Whole wheat or corn tortillas for serving
Chopped cilantro
Sour cream or Greek yogurt for serving
Preheat oven to 450 degrees.
Heat olive oil in a pan with deep sides and sauté onions and jalapenos for 2 minutes. Add ground cumin and cayenne pepper and sauté 2-3 minutes more. Add diced tomatoes with juice, black beans, and diced green chilies to the pan and let cook at very low simmer for 15-20 minutes, or until the mixture is slightly thickened.
Using the back of a spoon, make an indentation in the mixture, and crack an egg into the little pocket. Repeat around the pan with all eggs. Spoon the rest of the mixture around the eggs, avoiding the yolk.
Place skillet in the oven for about 5 minutes, or until the eggs are starting to look set but are still fairly wet looking. Remove and change oven to broil.
Sprinkle cheese over the top and place under broiler for 1-3 minutes, or until the cheese has melted.
Be sure to remove while egg yolk is still soft. If you don’t like runny eggs, cook 2-3 minutes longer.
Serve hot, with the whole wheat/corn tortillas to dip into egg. Also top with cilantro, salsa, and sour cream or Greek yogurt on top. Serves 6.
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