Food & Recipes

3 Ways to Cook Eggs

Hash Brown Veggie Quiche continued...

            1 egg white (from 1 large egg), beaten

            cooking spray

            1 medium onion, chopped

            1 red pepper, chopped

            1 cup broccoli florets, chopped

            ½ cup shredded low-fat Swiss cheese

            6 large eggs

            ½ cup low-fat milk

Directions

1. Heat oven to 375°F.

2. Toss potatoes with egg white until thoroughly coated. Press potato mixture evenly against the bottom and sides of a 9-inch pie plate or springform pan coated with cooking spray. Bake 12 to 15 minutes until set. Remove from oven and reduce heat to 350°F.

3. Coat a medium nonstick skillet with cooking spray and heat to medium-high. Sauté onion until brown, 7 to 9 minutes. Add red pepper and broccoli and cook until soft, 3 to 4 minutes. Layer vegetables and cheese over the prebaked crust.

4. In a medium bowl, beat 6 eggs thoroughly with milk and pour over crust. Return quiche to oven and bake 45 to 50 minutes or until eggs are firm.

5. Slice into wedges and serve.

Per serving: 191 calories, 20 g protein, 18 g carbohydrate, 7 g fat (2 g saturated fat), 193 mg cholesterol, 2 g fiber, 173 mg sodium. Calories from fat: 31%.

Spinach Artichoke Eggs Benedict

This vegetarian meal looks lovely on a plate and works for brunch or a light dinner.

Makes 4 servings

Ingredients

            1 (9-oz) package-frozen artichoke hearts, defrosted

            1½ tsp cornstarch

            ½ cup skim milk

            1 heaping tsp Dijon mustard

            2 tsp lemon juice

            dash of salt, ground pepper

            cooking spray

            8 large eggs

            4 light whole grain English muffins, toasted

            2 cups fresh baby spinach

chopped fresh parsley

Directions

1. Place artichokes in a microwave-safe bowl. Cover and microwave 2 to 3 minutes until warm.

2. Make the sauce: Combine cornstarch with milk in a jar and shake until cornstarch dissolves. Pour into a small saucepan and, over medium heat, stir until thick, 3 to 4 minutes. Remove from heat and add mustard, lemon juice, and salt and pepper. Stir until smooth.

3. Coat a large nonstick skillet with cooking spray and heat to medium-high. Crack each egg into the hot skillet and cook 2 to 3 minutes. Slide a spatula under each and flip. Cook another 1 to 2 minutes.

4. Place two English muffin halves on each plate. Top each with a layer of spinach leaves, one egg, a few artichoke hearts, a tablespoon of sauce, and a sprinkle of parsley.

Per serving: 270 calories, 20 g protein, 35 g carbohydrate, 10 g fat (3 g saturated fat), 370 mg cholesterol, 11 g fiber, 7 g sugar, 301 mg sodium. -Calories from fat: 34%.

Pantry Picks for Egg Dishes

Keep these healthy ingredients on hand so our three egg recipes are eggs-tra simple to prepare. Kathleen Zelman, MPH, RD, LD, WebMD's director of nutrition, offers her favorite picks for your next grocery shopping trip.