How Do You like Your Eggs? Part 2
Eggs are simple, delicious – and nutritious!
- an excellent source of protein (about 6g per egg)
- an excellent source of vitamin B12 and selenium
- a source of Vitamins A, D and E and folate
- relatively low in calories – about 70 cal in one large egg
Eggs are also extremely versatile! They can be prepared and enjoyed in so many ways, there’s no reason to ever get bored with eggs.
In this 2 part blog series, I’ll review some of the many ways to prepare eggs.
Quiche. Cook your quiche ingredients in a pan – onions, mushrooms, green pepper, chicken, etc. Season and spread over an unbaked pie shell. Add cheddar cheese and top with eggs beaten with milk. Bake for about 20 minutes in a preheated oven at 400°F. Reduce heat and bake for another 30 minutes.
Frittata. A frittata is like a baked omelette – or a crust-less quiche. Beat eggs with salt, pepper, water and seasonings. Cook your favourite frittata ingredients (e.g. onions, mushrooms, peppers, chicken) in an oven-proof pan. Add the egg mix to it, sprinkle with cheese, and place the pan in a preheated oven. If you don’t have an oven-proof pan, cover and cook on the stove-top.
Baked Egg. Place your favourite veggies and herbs (e.g., chopped spinach, diced tomatoes, sliced mushrooms, finely chopped chives) in ramekins. Crack two eggs over the top of each. Season with salt and pepper, and bake for about 10 minutes. Make sure the whites are cooked and the yolks remain runny.
Steamed eggs. Ever had steamed eggs? They are popular in Asian countries and are often eaten with steamed rice. Beat eggs with chicken broth or water and soy sauce and pour into a small bowl or cup. Boil water, reduce heat to simmer, and place the small bowl or cup in the pan of water. Cover the pan and steam eggs for 10-12 minutes.
Want to include eggs into your diet – but you’re just not a fan no matter which way you try them? Try crumbling scrambled eggs into stir-fries or fried rice, make French toast, or make homemade custard.