eggs for breakfast

Make this dish ahead of time for a quick & healthy breakfast during the week. By using 2 whole eggs, you can still get the benefits of the yolk without adding too much cholesterol and/or saturated fat. Egg yolk contains important nutrients including zinc, vitamin B6/B12, vitamin D, choline & protein.

Zinc: Important for growth, immune function & wound healing

Vitamin B6/B12: Critical for energy & protein metabolism, synthesis of red blood cells & immune function

Vitamin D: Promotes bone health, immune function & muscle recovery

Choline: Important for memory, brain development & functioning of all cells

Protein: While egg whites contain 3.5g protein per white, the whole egg will give you 6g protein

Pair with a carbohydrate source such as fruit, low-fat milk or whole grain toast for a complete meal.

Spinach and Feta Frittata

Servings: 4 servings

Serving Size: 1/4 of frittata 

10 oz frozen chopped spinach, thawed
1 tsp olive oil
1/2 red onion, finely chopped
1 bunch scallions, chopped
2 whole eggs
8 large egg whites (or 2 cups liquid egg whites)
4 oz crumbled feta
salt and freshly ground pepper

Squeeze all water from spinach. In a 9 inch non-stick sauté pan, heat olive oil over medium heat. Add the onion and scallions and cook until soft, about 4 minutes.

In a medium bowl, beat the eggs. Add salt, pepper, cheese and spinach. Mix well. Pour the mixture into the skillet and cook until the bottom sets, about 5 minutes. Hold a large plate over the pan and invert the frittata onto the plate, then slide it back into the pan. Cook about 5 minutes longer. Serve hot. If reheating, place in the microwave for 30-45 seconds.

Nutrition Facts per serving: 140 Calories; 7g Fat; 5.5g Carbohydrate; 15g Protein