Written on March 22, 2013 at 11:17 am , by Marianne Magno
This time of the year, we’re seeing eggs with different colors, patterns and fillings (we’re looking at you, chocolate and peanut butter treats!). Swap the store-bought sweets for the real thing and get health benefits to boot. Here’s why the breakfast staple is an egg-cellent ingredient:
- One egg has only 72 calories but 6g of protein to keep you satisfied.
- They contain lutein to boost your eyesight and choline to keep your memory sharp.
- Eggs contain vitamin D, which most of us don’t get enough of and need to boost immunity.
Get your fill with these slimmed-down recipes, courtesy of Whole Foods Market:
- 3 tablespoons extra-virgin olive oil, divided
- 3 cloves garlic, finely chopped
- 1/2 yellow onion, finely chopped
- 1 3/4 pound red potatoes, unpeeled, cut into 1/2-inch cubes
- Salt and ground black pepper, to taste
- 1 1/2 packed cups (about 4 ounces) baby spinach
- 1 cup thinly sliced roasted red peppers, drained well
- 8 eggs, lightly beaten
Heat 2 tablespoons oil in a large nonstick (or well-seasoned cast iron) skillet over medium-high heat. Add garlic and onions, and cook about 2 minutes. Add potatoes, salt and pepper, stir well, cover and cook, stirring occasionally, until potatoes are just tender, about 15 minutes. Transfer to a large bowl, add spinach and toss well. Let cool 10 minutes. Wipe skillet clean. Stir peppers and eggs into potato mixture.
Heat another 1/2 tablespoon oil over medium heat. Transfer mixture to skillet and cook, running spatula around edges and gently shaking occasionally to prevent sticking, until eggs are set and bottom is brown, 12 to 14 minutes. Carefully invert onto a large plate. Heat remaining oil in skillet and slide tortilla back in, cooked side up. Cook about 5 minutes to golden brown. Transfer back to plate and let cool at least 10 minutes. Slice into wedges and serve.
Makes 2 dozen.
- 1 dozen eggs
- 1 cup canned garbanzo beans, rinsed and drained, divided
- 2 tablespoons finely chopped red onion
- 2 tablespoons mayonnaise
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard
- 1/2 teaspoon fine sea salt
- 2 tablespoons chopped fresh parsley
Put eggs into a medium pot, cover by 1 inch with water and bring to a boil over medium-high heat. Cover and set aside off heat for 12 minutes. Transfer eggs to a large bowl of ice water and set aside until chilled, about 5 minutes. Drain well, peel and halve eggs. Transfer whites to a platter and yolks to a large bowl. Add 1/2 cup garbanzo beans, onion, mayonnaise, lemon juice, mustard, salt and 2 tablespoons warm water to yolks and mash with a fork until well combined. Spoon some of the yolk mixture into each egg-white half, garnish each with parsley and a chickpea, and serve.
Nutritional Info Per Serving:60 calories (35 from fat), 3.5g total fat, 1g saturated fat, 95mg cholesterol, 110mg sodium, 3g carbohydrate (1g dietary fiber, 0g sugar), 4g protein