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Good Eggs: 6 Easy, Healthy Recipes

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If your stomach tends to start rumbling an hour after you've finished breakfast, it's time to think outside the cereal box. A new study from Louisiana State University showed that people who ate a morning meal made with eggs felt fuller and consumed fewer calories at lunchtime than those who ate cold cereal. One explanation: Each 72-calorie egg contains six grams of hunger-busting protein, not to mention memory-boosting choline and vision-protecting lutein. Get cracking with these delicious egg dishes -- whip one up in less than 15 minutes.

Quick and Easy Recipes

Marinara-Poached Egg

Heat 2 teaspoons olive oil in a small sauté pan over medium heat. Add 1/4 small yellow onion, thinly sliced, and sauté until browned, about 5 minutes. Add pinch of red pepper flakes and 1/2 cup marinara sauce. Heat sauce until warmed through, about 1 minute, then gently break 1 egg into it. Cover pan and simmer over low heat until white is firm, 5 to 7 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 into a medium nonstick skillet and wipe with a paper towel so a thin film remains; heat over medium heat. Beat 1 egg and swirl into skillet. Cook 1 to 2 minutes or until egg is set; flip and cook about 1 minute more. Carefully slide onto a plate. In same pan, sauté 1 cup baby spinach until wilted, about 1 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 cut 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 small skillet, heat 1 teaspoon canola oil. Add corn tortilla to skillet and pan-fry until crisp, about 2 minutes a side. Remove from heat and dice. In same pan, sauté 1/8 jalapeño, seeded and diced, and 1/4 cup each diced red bell pepper, green bell pepper, onion, and tomato. Whisk 2 eggs, add to 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

Next:  More Egg Recipes

 

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3/27/2014 10:12:29 PM Report Abuse
rbccseymour wrote:

I like these recipes. I have just started to try and eat a better breakfast and a small lunch. I will have to try these.

8/15/2013 10:30:45 AM Report Abuse
wdaniel3976573 wrote:

love eggs and the fact that we can enjoy the yolk as well. In fact, I never stopped eating the yolk, but I am fortunate not to have cholestrol issues. Thanks for the yummy ideas for easy suppers!

3/16/2013 12:03:56 PM Report Abuse
hderanja wrote:

I would like the original research articvle for a graduate project I'm working on. Please reply to hderanja@hotmail.com

9/17/2012 11:35:43 AM Report Abuse

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