Have you jumped on the “Eggs Are Great” bandwagon yet? I see a lot of people using scrambled or fried eggs as a breakfast, lunch, or even dinner option. I have always liked eggs and was never fully convinced that eggs were terrible for you. And like so many things, what is bad for you one day may be declared good for you another day.
Here is a quick nutritional rundown of a scrambled egg, according to the USDA Nutritional Database.
- Calories 87
- Total Fat 4 g
- Saturated Fat 2 g
- Polyunsaturated Fat 0 g
- Monounsaturated Fat 0 g
- Cholesterol 215 mg
- Sodium 65 mg
- Potassium 0 mg
- Total Carbohydrate 0 g
- Dietary Fiber 0 g
- Sugars 0 g
- Protein 9 g
Some of the latest research shows that eggs are not a leading cause of high cholesterol and that most healthy adults can eat eggs on a regular basis without fear of seeing their cholesterol skyrocket. (Disclaimer: Always follow your doctor’s advice)
We have eggs several times a week and although I was hoping we would be able to get chickens this year, our budget won’t allow for it. So, I’m regulated to eggs from the grocery store for now. I am sad about not having chickens but John is thrilled because he thinks they will be too much work. I’m sure he’s wrong. . .
If you and your family like eggs but are getting bored of having them scrambled or fried all by themselves, I’ve got five healthy add-ins to enhance the nutrition and taste of your average eggs.
1. Potato, Red Peppers, and Onion
Saute the thinly sliced or finely diced potatoes, red peppers, and onion in a bit of olive or coconut oil until the potatoes and peppers are soft and the onions are translucent. Set aside while you scramble the eggs. Add the potatoes and onion to the cooked eggs.
2. Minced Garlic and Cayenne Pepper
I usually use coconut oil or real butter when I scramble eggs for the family. After the oil has heated, I throw the minced garlic into the pan for a few minutes. Then I add the eggs and scrambled the whole thing together. Sprinkle some cayenne pepper on before you serve the eggs. Cayenne pepper is a spice that some people say helps with weight loss. I say it just perks everything up!
3. Rosemary and Paprika
We like this combination best on a sunny side up egg, but it would work with scrambled eggs as well. Simply fry your egg and add some chopped rosemary and a bit of paprika on top of the egg. This is a great way to have eggs for dinner if you include roasted veggies along side the egg.
4. Green Peppers and Chives
This is one of our favorites, especially if I serve it like this – on top of a toasted piece of bread. Simply add in chopped green peppers and finely minced chives as you are almost done scrambling the eggs. With this treatment, I like to feel the crunch of the peppers instead of having them soft. Your choice.
5. Cream Cheese
Cream cheese in eggs is a little secret that gives eggs a creamy, delicious mouth feel without drastically changing the flavor. I use about a tablespoon of low-fat cream cheese per two eggs. Add the cream cheese right as the eggs are about to be done and toss until the cream cheese is melted. Season the eggs with sea salt and pepper.
Eggs are not only relatively low in calories, but the protein in eggs helps keep you full. I’d love to hear any ideas you have for spicing up eggs! Diane