As far as I’m concerned eggs are the perfect protein choice for a quick meal.
They’re in-expensive, and pack a nutritional whollop. Scrambled eggs being my version of choice.
For awhile there, the incredible egg got a bad rap. Folks watching their cholesterol intake wouldn’t touch them.
In recent years, science has discovered that eating foods containing cholesterol doesn’t necessarily mean they’ll raise the cholesterol in your blood. Authority Nutrition has a quick primer on the health benefits of eggs worth a read if you have concerns. (Always check with your doc too!)
I like the versatility of scrambled eggs. I can add almost any vegetable I have in the bin to come up with a healthy meal.
On this particular day we had meaty mushrooms on hand, so they were sauteed with sweet red onion until fragrant and tender, then added to our whipped eggs.
But I wasn’t interested in a plate of plain old scrambled eggs, I wanted an egg dish with more oooomph, so I baked a few potatoes to use as boats for my egg filling.
We filled the potato skins with our scrambled egg mixture, topped them with a splash of colorful tomatoes, and a sprinkle of cheese for good measure.
After a quick broil to melt our cheese, all that was left was to top our creamy potatoes with a few smoky bacon bits (I cheat and buy real bacon bits from the store), then finish with a dollop of tart sour cream.
Believe it or not, these little beauties reheat beautifully the next day, so I made a few extra without the sour cream and bacon. After a minute or two in the microwave, they were ready to go.
Shake It Up!
This time of year when zucchini and summer squash is coming out your ears, you could easily swap the potatoes for zucchini boats. Just scoop out the seeds, and give them a quick roast in the oven first. Or if you want to really spice things up, top them with salsa and heart healthy avocado.
To keep calories in check, we used half eggs and half egg whites, though you could use whole eggs if you’d like a more delicate yellow color to your eggs.
Have a terrific week, and don’t forget to eat your eggs!
- 2 medium russet potatoes
- ? cup red onion, finely chopped
- 6 large mushrooms, sliced
- 4 large egg
- 4 large egg whites
- 4 tablespoons plum tomatoes, chopped
- 4 tablespoons low fat mozzarella cheese
- 4 tablespoons parsley, chopped
- 4 tablespoons bacon bits
- 4 tablespoons low fat sour cream
- Heat the oven on broil.
- Microwave potatoes on high for 8 - 10 minutes until tender. Remove and allow to cool to the point where you can split them in half and scoop out the middle. Leave 1/2 " flesh around the potatoes.
- Place potato skins on a foil lined cookie sheet and sprinkle with salt and pepper.
- Place under the broiler for 3 - 5 minutes to lightly brown.
- Whip eggs with thyme.
- Preheat a non-stick skillet over medium heat. Spray generously with cooking spray and add onions and mushrooms. Cook 3 - 5 minutes until softened.
- Add eggs and scramble for 3 - 5 minutes until eggs are just cooked.
- Spoon eggs into potato skins and top with mozzarella cheese and tomatoes. Place under the broiler to melt cheese.
- Top with sour cream and bacon bits.
Food energy: 437kcal Saturated fatty acids: 9.11g Monounsaturated fatty acids: 9.23g Polyunsaturated fatty acids: 3.08g Total fat: 21.41g Calories from fat: 192 Cholesterol: 235mg Carbohydrate, by difference: 33.90g Total dietary fiber: 4.99g Protein: 22.24g Total lipid (fat): 25.06g Water: 471.50g Ash: 4.64g Total sugars: 9.49g Calcium: 198mg Iron: 3.31mg Magnesium: 72mg Phosphorus: 407mg Potassium: 1428mg Sodium: 260mg