Eggs can be enjoyed in a variety of ways, including:
- Hard boiled
- Omelets — try spinach, tomato, and feta for a Greek twist or make a Western one with peppers, onion, and cheddar (Nutritious Tip: use 2 egg whites and 1 whole egg per omelet)
- Quiches (Nutritious Tip: use half egg whites, half whole eggs)
- Soft boiled
- Rocky mountain toast, aka Egg in a Hole (Nutritious Tip: use cooking spray, not butter!)
- Egg salad (Nutritious Tip: make it with more egg whites and low-fat mayonnaise to keep the calories in check!)
- Frittata (Nutritious Tip: use half egg whites, half whole eggs)
- 3 eggs
- 3 egg whites
- 2 tablespoons non-fat milk
- Salt and pepper, to taste
- cooking spray
- 1 medium to large onion, diced
- 1 bell pepper (red, yellow, or orange), diced
- 1 tomato, chopped
- 1/2 cup low-fat cheddar cheese, shredded
- In a medium-sized bowl, combine whole eggs, egg whites, non-fat milk, salt, and pepper, and whisk well.
- Spray a medium ovenproof nonstick skillet with cooking spray and heat over a medium flame. Meanwhile, preheat the broiler.
- Add onion to the skillet and cook until it begins to soften, about 5 minutes. Add peppers and cook for another 2 to 3 minutes. Finally, add the tomatoes for 1 to 2 minutes. Season with salt and pepper.
- Pour the egg mixture over the vegetables in the skillet covering them evenly. Reduce the heat to medium-low, cover, and let cook until the egg mixture has set around the edges but is somewhat liquid in the middle, about 8 minutes. Sprinkle with the cheese.
- Place the skillet under the broiler about 2 inches from the heat until the surface is set and golden brown, 1 to 2 minutes. Be careful not to overcook or the egg mixture will become tough.
- Cut the frittata into wedges and serve.
Nutrition Information: 123 calories, 12 g protein, 8 g carbohydrate, 2 g fiber, 5 g fat, 2 g saturated fat, 162 mg cholesterol, 225 mg sodium
To round out the meal. I recommend serving the frittata with fresh fruit, like I did here, and/or whole wheat toast.
*Named for my husband, who made it with my nutritious input!