3 Ways to Cook Eggs
Spice up your egg routine with these clever recipes.
Huevos Enchiladas continued...
Makes 8 servings
1 15.5 oz can low-sodium tomato sauce
½ tsp garlic powder
1 tsp chili powder
1 tsp cumin
8 large eggs
¼ cup low-fat milk
⅓ cup chopped green onions
3 tbsp diced green chili peppers
8 6-inch fat-free flour or corn tortillas
1 15.5 oz can low-sodium black beans, rinsed and drained
6 oz (1½ cup) reduced-fat shredded cheddar cheese, divided
1 avocado, sliced into
¼ cup light sour cream
¼ cup chopped fresh cilantro
1. In a small bowl, combine tomato sauce with garlic powder, chili powder, and cumin. Set aside.
2. Beat eggs with milk until combined. Heat a large, nonstick skillet, coated with cooking spray, over medium heat. Add eggs, onions, and chilies. Scramble eggs until they're just cooked and still moist.
3. Coat a 9-by-13-inch baking dish with cooking spray, and spread 2–3 tbsp sauce on the bottom of the dish. Set aside.
4. Assemble enchiladas: On each tortilla, spoon 1/8 of the beans and scrambled eggs in a line down the center. Top with 1½ tbsp shredded cheese. Roll each tortilla and place seam-side down in the prepared baking dish. Pour remaining tomato sauce over enchiladas.
5. Cover dish and bake 20 minutes at 350 F. Remove cover, top enchiladas with remaining cheese, and bake 5–7 minutes more until cheese melts.
6. Serve enchiladas garnished with avocado, sour cream, and cilantro.
Per serving:266 calories, 17 g protein, 27 g carbohydrate, 10 g fat (3 g saturated fat), 191 mg cholesterol, 7 g fiber, 4 g sugar, 284 mg sodium. Calories from fat: 35%.
Goat Cheese and Veggie Mini Strata
It's hard to beat these muffin-pan strata: The miniature size provides easy portion control and appeals to kids. Serve them with fruit for breakfast or brunch.
Makes 6 servings
1 tbsp extra virgin olive oil
1 medium onion, minced
1 cup small broccoli florets
1 cup diced portabella mushrooms
¼ cup thinly sliced sun-dried tomatoes (not packed in oil)
6 large eggs
¾ cup low-fat milk (more if needed)
½ tsp white pepper
4 oz goat cheese, crumbled
5 cups cubed whole
1. Coat a 12-cup muffin pan with cooking spray and set aside.
2. Heat olive oil in a large nonstick skillet to medium high. Add onion and cook 7–8 minutes until brown and caramelized. Add broccoli, mushrooms, and sun-dried tomatoes and cook 4–5 more minutes until vegetables are soft.
3. In a large bowl, beat eggs with milk, salt, and pepper. Add vegetables, cheese, and bread cubes and mix to combine.
4. Pour egg-and-bread mixture into the muffin pan, dividing evenly to ensure that liquid saturates the bread cubes. Cover the pan tightly with plastic wrap and chill at least 1 hour or overnight.
5. Heat oven to 350 F. Bake strata 20–25 minutes until puffy and golden brown. Loosen with a knife and serve two per person.
Per serving:268 calories, 17 g protein, 22 g carbohydrate, 13 g fat (5 g saturated fat), 195 mg cholesterol, 4 g fiber, 6 g sugar, 382 mg sodium. Calories from fat: 43%.