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Eggs Plus Recipe

WakeMed Health & Hospitals Diet & Nutrition

Eggs have received a bad rap for many years due to the saturated fat content that is found in the yolk. However, current research has shown that moderate amounts of saturated fats are essential for the body and aid in hormone production and boosting healthy HDL cholesterol levels.

The Nutritional Value of an Egg Yolk

Egg yolks contain a wide array of important vitamins and minerals to include fat-soluble vitamins A, D, E and K, B vitamins and iron. In fact, the yolk of the egg is one of the best dietary sources of choline, an essential vitamin-like nutrient important for maintaining liver function, a healthy metabolism, nerve and muscle control and cognitive function. Eggs are also an excellent source of protein and the potent antioxidant selenium.

Look for Omega-3s

When looking for eggs, choose varieties that are pastured or have been “enriched” with omega-3s. Chickens that produce eggs with higher amounts of the omega-3, DHA, are fed a diet rich in flaxseed or omega-3 rich algae. Omega-3s are a heart healthy fat with anti-inflammatory properties and boost the nutritional profile of the egg.

Eggs are delicious scrambled together with vegetables, hard-boiled as a snack, made into an egg-salad sandwich for lunch or whisked into a super easy vegetable frittata to be enjoyed at dinner!

Simple Vegetable Frittata

Serves~ 4

INGREDIENTS

  • 6 eggs, well beaten
  • ¼ cup Parmesan cheese, grated
  • 1/2 teaspoon black pepper, freshly ground
  • 1 pinch salt
  • 2 tsp olive oil
  • 1 cup chopped vegetables of your choice (asparagus, broccoli, bell peppers, mushrooms, zucchini, green beans, cherry tomatoes, onions).
  • A small handful of fresh baby spinach leaves

DIRECTIONS

  1. Set the oven rack in the upper third of the oven and heat the broiler to high.
  2. Whisk the eggs, cheese, pepper and salt in a medium mixing bowl.
  3. Heat a 10-12 inch oven-safe sauté pan over medium-high heat for 2 to 3 minutes.
  4. When the pan is hot, add the olive oil and brush it around the surface of the pan.
  5. Add your chopped vegetables to the pan and sauté for 2 to 3 minutes, until heated throughout.
  6. Pour the egg mixture into the pan, throw in the spinach and stir with a silicone or wooden spatula.
  7. Cook for 4 to 5 minutes, until the egg mixture has set on the bottom and begins to set on top.
  8. Place the pan under the broiler for 2 to 4 minutes, until lightly browned and puffy. Remove the frittata from the pan and cut into 4 wedges. Serve immediately.

This recipe is very adaptable and always tastes fabulous no matter what you add to it. Have leftover ham? Chop it up and throw it in the mix! Add a little garlic or throw in some shredded potatoes… the possibilities are endless.

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