egg dish

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The Hearty Egg Dish You Can Eat for Breakfast, Lunch and Dinner

By the Casserole Queens

Packed with protein, this savory, oven-baked tortilla makes a healthy and satisfying

meal when paired with a side of greens. And any time of

day is a good time for this traditional Spanish dish. Photo

by Steve Giralt.Related: Find 6 stomach-friendly foods.

Serves: 10

Cost Per Serving: $0.78

Prep Time: 20 min

Total Time: 1 hr 30 min

Related: Discover 8 calming foods that ease stress.

Nutritional Information(per serving)

Calories 279

Total Fat 20g

Saturated Fat 7g

Cholesterol 218mg

Sodium 405mg

Total Carbohydrate 32g

Dietary Fiber 1g

Sugars

Protein 13gCalcium

Ingredients

2 tablespoon(s) olive oil, plus more forthe dish

1 pound(s) Yukon gold potatoes, cutinto 1/2-inch pieces

Kosher salt Pepper 4 scallions

1 medium red pepper, cut into 1/4-inch pieces

2 clove(s) garlic, finely chopped

1 teaspoon(s) (or up to 3

teaspoons) crushed redpepper flakes

10 large eggs 1 cup(s) sour cream 6 ounce(s) extra-sharp Cheddar,

coarsely grated (about 1 1/2cups)

1/2 cup(s) (about 2 ounces) gratedParmesan

Related: See 50 surprising foods under 100 calories.

Directions

1. Heat oven to 375 degrees F. Lightly oil a 2-quart baking dish. Place the potatoes in asaucepan. Cover with cold water and bring to a boil. Add 1/2 teaspoon salt, reducethe heat and simmer until just tender, 5 to 7 minutes. Drain and set aside.

2. Meanwhile, chop the white and light green parts of the scallions and thinly slice thedark green parts; keep separate.

3. Heat 2 tablespoons oil in a large skillet over medium heat. Add the chopped scallion,red pepper, garlic, and crushed red pepper and cook, stirring, until the vegetablesare just tender, 5 to 6 minutes. Add the potatoes and gently mix to combine.

Transfer the vegetable mixture to the prepared baking dish.

4. In a large bowl, whisk together the eggs and sour cream. Stir in the Cheddar,Parmesan, sliced scallion, and 1/2 teaspoon each salt and pepper. Pour the eggmixture over the vegetables and gently stir to distribute the ingredients.
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5. Bake until puffed, golden brown, and just set in the center, 35 to 40 minutes. Let restfor 10 minutes before serving.

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Good Eggs: 6 Healthy, Easy Morning RecipesBy FITNESS Magazine|Slim & Fit for Fall Tue, Aug 28, 2012 4:35 PM EDT

Kana Okada/Fitness MagazineBy Rachel Meltzer Warren, RD

If your stomach tends to start rumbling an hour after you've finishedbreakfast, it's time to think outside the cereal box. A new study

from Louisiana State University showed that people who ate amorning meal made with eggs felt fuller and consumedfewer calories at lunchtime than those who ate cold cereal. Oneexplanation: Each 72-calorie egg contains six grams of hunger-bustingprotein, 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.

Related:More Egg Recipes: Any Way You Want 'Em!

1. Marinara-Poached Egg

Heat 2 teaspoons olive oil in a small saut pan over medium heat. Add 1/4 small yellow onion,thinly sliced, and saut until browned, about 5 minutes. Add pinch of red pepper flakes and 1/2cup marinara sauce. Heat sauce until warmed through, about 1 minute, then gently break 1 egginto it. Cover pan and simmer over low heat until white is firm, 5 to 7 minutes. Serve with 1small whole wheat pita pocket, toasted and torn into wedges.

Nutrition facts per serving: 306 calories, 11g protein, 30g carbohydrate, 16g fat (3.1gsaturated), 5g fiber, 761mg sodium

2. 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 minutesor until egg is set; flip and cook about 1 minute more. Carefully slide onto a plate. In same pan,saut 1 cup baby spinach until wilted, about 1 minute. Spread 1 teaspoon prepared olivetapenade on cooked egg and sprinkle with 1 tablespoon crumbled goat cheese. Top with wiltedspinach, roll up, and cut in half.


3. 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, saut 1/8 jalapeo, seeded

and diced, and 1/4 cup each diced red bell pepper, green bell pepper, onion, and tomato. Whisk2 eggs, add to pan and scramble with vegetables, then stir in diced tortilla. Top with 1tablespoon shredded cheddar and 1 tablespoon chopped cilantro.


4. Egg in a Ring

Heat 1 teaspoon canola oil in a small nonstick skillet over medium heat; place one 3/4-inch-thickred or yellow bell pepper ring in skillet. Crack an egg into center of ring and cook until white isjust firm, 1 to 2 minutes; flip and cook about 2 minutes more. Serve with 1/4 avocado, thinly

sliced, and 1 slice whole wheat toast.

Nutrition facts per serving: 308 calories, 11g protein, 29g carbohydrate, 17g fat (3g
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saturated), 6g fiber, 235mg sodium

5. Creamy Vanilla Breakfast Pudding

Prepare 1 serving cream of rice cereal according to package directions, omitting salt.Meanwhile, whisk 1 egg in a small bowl. Whisk 2 tablespoons cooked cereal into egg, thenslowly whisk egg mixture into saucepan of cooked cereal. Add 1/4 teaspoon vanilla extract, 1/4teaspoon cinnamon, and 1 teaspoon sugar and simmer 2 minutes more. Top with 2 tablespoonschopped peach.


6. Easy, Cheesy Baked Egg

Combine 1 teaspoon whole milk, 1/4 teaspoon butter, and 1 teaspoon grated Parmesan in asmall ramekin. Broil on high until bubbly, 1 to 2 minutes. Crack 1 egg into ramekin and top with1 tablespoon finely chopped tomato. Broil until white is set, 7 to 10 minutes. Let rest 2 minutes;sprinkle with 1 teaspoon chopped chives and serve with 1 toasted whole-grain English muffin.


Related:8 Exercises to Supercharge Your Metabolism

Why You Should Eat the YolkYou can stop ordering the egg-white omelet. Whole eggs not only contain 14 percent lesscholesterol than previously believed, but "recent data also suggest that the cholesterol in fooddoesn't have as big an impact on the cholesterol level in our body as we thought," explainsBonnie Taub-Dix, RD, the author ofRead It Before You Eat It. Plus, eggs pack 64 percent morevitamin D -- all of it in the yolk -- than they did when tested in 2002, probably thanks to changes

in hens' diets. That's an important finding because many of us don't get enough D, a substancethat can help boost immunity and strengthen bones. What's more, the yolks contain nearly threegrams of hunger-busting proteins. Nix the yellow and you're likely to feel less satisfied, whichcan cause you to eat more later on.
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