Eggs are “a powerhouse of disease-fighting nutrients” according to WebMD. Now you may be thinking, Holly I heard eggs are bad for you. What's the deal? Okay so here's the nutrition 411 on eggs. It was once thought that cholesterol from the diet significantly elevated blood cholesterol. So our parents or grandparents, with heart disease, were told to stay far away from eggs. But good news... evidenced based research shows that blood cholesterol is affected most by the saturated and trans fats in our diet, such as full fat dairy products, butter and lard. Therefore, eggs are in the clear! And thank goodness because eggs contain protein and a ton of vitamins and minerals. Think iron, vitamins b12, vitamin d, choline, zinc and antioxidants. Also, they are a cheap source of protein, despite the whole bird flu issue going on right now, which is raising the price of a carton of eggs.
I love breakfast foods, especially eggs! But during the week, I rarely have time to cook breakfast before work. So, I love making breakfast for dinner! Whether it's an omelet, scrambled eggs or a frittata, breakfast for dinner never disappoints. It's super easy and quick!
One of my favorite "breakfast for dinner" meals is the vegetable frittata. You can make this frittata with any vegetables. For the featured frittata, I chose peppers, zucchini and onions. I also added black beans to provide fiber, vitamins and minerals (i.e. Iron, magnesium, folate). When making your frittata, try to have 3-5 different colors. The more colors in your meal, the more nutrients. This is a simple and delicious dinner that can be prepared the night before, and it's ready within 30 minutes.
1 pepper, chopped
1/2 small white onion, chopped
1/2 large zucchini, diced
1 can black beans (16 oz.)
1. Preheat nonstick pan with oil on medium heat.
2. Once heated, add zucchini, peppers and onions. Sauté until onions are translucent.
3. Mix in black beans. Cook for 3 more minutes.
4. Combine eggs in medium bowl and whisk.
5. Pour egg mixture over vegetables and black beans, stir gently.
6. Cover and reduce heat to low. Cook for 15-20 minutes or until center is cooked.
7. Cut into 8 slices. Try topping with salsa or avocado.
* If you want to cut calories, use half egg whites. Substitute 2 egg whites for every egg. For example, you can use 4 whole eggs and 8 egg whites.
Nutrition Facts (using standard recipe)
20 grams protein
6 gm fiber
I am a registered dietitian, licensed nutritionist, foodie, fitness enthusiast, traveler and runner, living in the city of brotherly love. I have a passion for cooking and sharing delicious, healthful food. I enjoy working with clients to help them achieve their health and nutrition goals.