Dietitian’s Pick for April is Full Circle Omega-rich Eggs!

Here are two of my favorite egg recipes. The frittata is a great brunch idea and the other is a great kid-friendly recipe.
Garden Vegetable Frittata Serves 8
All you need:

• 1 small zucchini, thinly sliced (Produce)
• 1 small yellow squash, thinly sliced (Produce)
• 1 small onion, chopped (Produce)
• 1 cup part-skim mozzarella cheese
• 1 medium tomato, sliced (Produce)
• ¼ cup crumbled feta cheese (Dairy)
• 2 eggs (Dairy)
• 4 egg whites (Dairy)
• ½ cup fat-free milk (Dairy)
• 3 tablespoons chopped fresh basil, divided (Produce)
• 1 clove garlic, minced
• ¼ teaspoon salt (Aisle 5)
• ¼ teaspoon pepper (Aisle 5)
• 1/3 cup grated Parmesan cheese (Dairy)
• ¼ cup chopped green onions or chives (Produce)
All you do:

1. In a large bowl, combine the zucchini, squash and onion. Cover and microwave on HIGH for 9 minutes; drain.
2. Coat 9-inch pie plate with cooking spray. Transfer cooked vegetables to the pie plate.
3. Top with mozzarella cheese, tomato and feta cheese.
4. In a large bowl, whisk the eggs, egg whites, milk, 2 tablespoons basil, garlic, salt and pepper. Pour over the cheese and tomato mixture. Sprinkle with Parmesan cheese.
5. Bake uncovered at 375 degrees for 45-50 minutes or until knife inserted comes out clean. Let stand 10 minutes before serving. Sprinkle with chopped green onion or chives and remaining basil.
Adapted from the Comfort Food Diet Cookbook
Nutrition Facts per serving: 110 Cal, 6 g fat, 3 g saturated fat, 65 mg cholesterol, 320 mg sodium, 5 g carbohydrate, 1 g fiber, 4 g sugar, 10 g protein.

Egg Chicks Makes 10
All you need:
10 hard cooked eggs, peeled Hy-Vee salt and pepper, to taste
2-3 tbsp reduced-fat Hy-Vee mayonnaise Salad greens
1 tbsp Hy-Vee mustard Black olive
½ tsp pickle juice Carrot slice
All you do:
1. Holding egg upright, cut upper third off and scoop the yolk into a bowl. Save white tops.
2. Prepare egg salad by mashing yolks and combining with mayonnaise, mustard, pickle juice, salt and pepper.
3. Line plate with salad greens. Stand each egg upright and stuff with egg salad making it rounded at the top for chick’s face. Place on lettuce.
4. Cut small dots out of olives for eyes and a small triangle from carrot for beak. Stick on egg salad.
5. Place egg white top on egg salad for chick’s head.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s