Eggs are one of our favorite ingredients to use in the kitchen. They can take any meal to the next level, be it breakfast, lunch or dinner. Try topping a sandwich or salad with a poached egg, smashing some hard boiled eggs with yogurt and mustard for a lighter egg salad sandwich or chopping up whatever veggies are left in the fridge and whisking them into an omelet for a satisfying breakfast-for-dinner. When it comes to cooking with eggs, the possibilities are endless.
Not only are eggs tasty and versatile, they are also an in expensive source of high-quality protein – a whopping 6g per large egg – so they are a smart way to feed the family all week long. Eggs are also nutrient-dense, meaning they boast a number of essential nutrients at minimal calories (just 70 calories per large egg).
While the whites of an egg do contain some nutrients (riboflavin and selenium), most of the good stuff is packed into the yolk. Here, you reap the benefits of Vitamin D, which is essential for strong bones and proper immune function, choline, which aids in cellular function and plays an important role in fetus brain development during pregnancy, and lutein and zeaxanth, which are antioxidants that help slow the process of macular degeneration.
The nutrient-rich, high-protein content of eggs makes them a great option for vegetarians, but they are a nutritious choice for anyone.
This mushroom frittata is a super simple way to make a wholesome meal out of eggs. In addition to nourishing eggs, mushrooms, which are packed with meat-like umami flavor that complement the savory eggs, bring additional substance and nutrients to the dish. Mushrooms are also low in calorie and high in Vitamin D, potassium, Vitamin B and Vitamin C. Unlike many veggies, mushrooms become even better for you once they are cooked, releasing more nutrients as heat is applied. Cook them just until they turn golden in color.
A sprinkling of mozzarella also gives this frittata the nutrients of dairy, which include calcium, potassium, Vitamin D and protein. Use part-skim mozzarella, which has less fat and calories than other cheeses.
This recipe can be doubled or halved, depending on how many you are feeding. You can also toss in any other vegetables you have on hand in the fridge. No matter how you slice it, a frittata is a reliable way to get an easy, wholesome and delicious meal on the table in no time.
1/2 cup shredded part-skim mozzarella
2 tablespoons olive oil
200g cremini mushrooms (about 10 mushrooms), wiped clean and stemmed
1 tablespoon chopped thyme leaves
1/8 teaspoon salt
1/8 teaspoon pepper
Preheat oven to 400ºF.
In a mixing bowl, beat eggs. Whisk in mozzarella cheese. Set aside.
In an oven-proof skillet oven medium-high heat, heat olive oil. Add mushrooms, thyme, salt and pepper. Sauté until mushrooms are golden, about 5 minutes.
Pour egg and cheese mixture oven mushrooms, shaking pan gently so eggs spread out evenly. Transfer to oven and bake until eggs puff up and are cooked through, 12-15 minutes. Serve immediately or at room temperature.