I firmly believe a healthy eating plan should include protein with your first meal of the day.
Some protein at breakfast will keep you satisfied longer than the English muffin you were going to snarf down with your coffee, and it doesn’t have to come in the form of eggs. It could just as easily be yogurt and fruit, an apple and a bit of almond butter (my favorite), or even oatmeal with a tablespoon of peanut butter mixed in. Yum!
This spicy baked egg dish is how I’ve been starting my mornings this week. I made enough to last 3 days in the frig, and it’s been perfect every morning when I’ve heated it up to eat while I’m blogging.
Give it a try. Make a little extra for tomorrow and start your day off right!
- 3 cups pico de gallo
- 2 cups spinach, chopped
- 6 large eggs
- ¼ cup milk
- ¼ cup low fat sour cream
- 1 tsp baking powder
- ? cup low fat Mexican Cheese, shredded
- 1. Preheat oven to 350.
- 2. In a large non-stick skillet over medium heat, cook pico de gallo until tomatoes and onions are softened for 5 - 6 minutes. Add spinach and cook another 2 - 3 minutes until wilted.
- 3. Whip eggs, sour cream, milk and baking powder until smooth.
- 4. Spray baking dish with cooking spray and spread tomatoes and spinach on the bottom.
- 5. Pour eggs over the top and sprinkle with cheese.
- 6. Bake for 25 - 30 minutes until a toothpick inserted in the center comes out clean.
What’s good for me in this dish?
Eggs provide tryptophan, selenium, iodine, vitamins B2 and B12, and protein. Selenium helps protect our immune systems, and regulates thyroid hormones, and protein plays a critical role in the building of our muscles, blood, skin, hair and nails.
Eggs also contain choline, known to reduce inflammation in the body. According to George Mateljan, author of World’s Healthiest Foods, inflammation contributes to heart disease, osteoporosis, type-2 diabetes and Alzheimers.
Free range, or cage free eggs are considered to be higher in quality nutrients such as all nine essential amino acids, and are less likely to contribute to high cholesterol levels.
Amount Per Serving
Total Fat: 7.64g
Total Carbs: 14.33g
Dietary Fiber: 0.22g
Weight Watchers Points 4
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.