There is evidence from studies that eggs are a cheap source of protein and other essential nutrients. amid an increase in grocery prices nationwide in the U. S. For many families, eggs might be a great option.
Use them as follows.
Share on There are numerous reasons why eggs have been a mainstay of the
human diet for thousands of years.
When compared to other sources of animal protein, eggs are less
expensive, leaner, and packed with beneficial vitamins, minerals, antioxidants,
and healthy fats.
In comparison to red meat, poultry, and seafood, eggs are more affordable
protein sources, according to one study.
Additionally, they are some of the most affordable sources of nutrients
like choline, vitamin A, vitamin D, and vitamin E that many Americans lack.
Some studies have even found that those who regularly eat eggs as part of
a healthy diet tend to have higher intakes of vitamins and minerals than those
who don't.
The versatility of eggs is another advantage. Even though eggs are
frequently associated with breakfast, there are many delicious ways to eat them
all day long.
Here are 10 of Our Favorite Simple Uses for Eggs
1. In a frittata
An Italian egg dish called a frittata is slowly cooked in a skillet on
the stovetop or in the oven.
Although it has a texture and flavor similar to quiche, it can usually be
made more quickly because it lacks a crust.
Additionally, you can add any vegetables, meats, herbs, cheeses, or other
comparable ingredients that you have on hand.
These sun-dried tomatoes, goat cheese, and rosemary frittata muffins are
a great example of the kind of bite-sized frittatas you can make using muffin
tins that are very portable and convenient.
2. Scrambled in Stir-Fry
Chinese cooks use the stir-frying technique to quickly sauté meat and
vegetable cuts.
Not only is stir-fry frequently a one-pot meal, but because the
ingredients are only cooked for a brief period of time, the vegetables may
retain more color and nutrients than they would if they were cooked for a
longer period of time.
Adding a few eggs to a stir-fry is a simple way to increase the amount of
protein in the dish.
Even if the recipe you're following doesn't call for eggs, you can still
scramble a few on the side and mix them into your finished dish. Or, try this
recipe for scrambled eggs in a ginger, shrimp, and green onion stir-fry.
3. Poached in shakshuka
Another one-pot dish is shakshuka, which consists of tomatoes simmered
with onions, chilies, herbs, and spices before being topped with a few eggs
poached right in the tomato sauce.
Shakshuka is a well-known Greek dish that is a filling meal that can be
eaten at any time of the day. With hot, crusty bread and a green salad, it
tastes fantastic.
In addition to the meal's serving of nutrient-dense lean protein from the
eggs, stewed tomatoes are also a good source of lycopene, a carotenoid with
antioxidant properties that promote good health.
4. Boiled on Top of a Salad
It's simple to keep salads feeling new and fresh because there are so
many ways to spice them up using various greens, grains, and toppings. A simple
salad makes a great light breakfast, lunch, or dinner.
Boiling eggs are one option for a salad topping. For an additional 6
grams of protein, just one boiled egg can be added to your salad.
Try this BLT egg salad with avocado for lunch, and if you're curious what
a breakfast salad might look like, try this herbed breakfast bowl with quinoa
and boiled eggs.
5. Bundled Up in a Burrito
When you're in a hurry, taking scrambled eggs with you is easy by
wrapping them in a warm tortilla.
You just need to wrap your burrito in some aluminum foil or paper towel
before leaving the house. Burritos can also be prepared in bulk, frozen, and
then reheated as required.
Add more cheese, vegetables, or your favorite salsa for flavor.
Consider using a whole-grain tortilla and limiting processed meats like
bacon and sausage to boost the nutritional value of your burrito. Instead, eat
a lot of vegetables by consuming this black bean egg burrito.
6. In a Veggie Hash
Vegetable lovers can indulge in a quick hash on the stovetop throughout
the year. Fresh vegetables are always in season, whether it's winter, spring,
summer, or fall.
To finish it off, crack one or two eggs on top of your cooked vegetables,
cover the pan, and let the eggs sit for a few minutes until they are set. Then,
eat this meal that is rich in complex carbohydrates, lean protein, and healthy
fats.
7. Added to Savory Oatmeal
Even though eggs and oatmeal are both traditional breakfast foods,
pairing the two probably wouldn't cross your mind. But many savory oatmeal
recipes do just that. Savory oatmeal typically includes ingredients like
vegetables and herbs rather than relying on sweeteners for flavor.
Savory oatmeal can be enhanced with eggs simply by adding an egg cooked
in your preferred manner directly on top. Alternatively, you could cook your
oatmeal while stirring a raw egg into it. Hold off until the egg is fully set
and the yolk or white is no longer visible.
Oats are also regarded as a good source of affordable protein, which is
more good news.
For instance, at Walmart, a 32-ounce container of whole grain oats (about
30 1/2-cup servings) costs just under $4 USD, and each serving has 5 grams of
protein.
8. Mixed into Egg Salad
Egg salad is a good option if you want to prepare a large amount of eggs
to spread out over a few meals or days. Boiling eggs are used to make egg
salad, which can be eaten plain or on a sandwich or over salad greens or with
crackers. Although mayonnaise is typically used to make egg salad, you can
substitute yogurt, avocado, or hummus for it to make a version that is lower in
calories while still being creamy and delicious.
9. Baked in an avocado
Although baked eggs in avocados are increasingly common on brunch menus,
they are also very simple to make at home.
Using an avocado, bake eggs at home as follows:
• Set the oven to 425 °F (220 °C).
• Remove the pit from 1 avocado by cutting it in
half.
• Be careful not to break the yolks as you crack
open 2 eggs in a bowl.
• Place the avocado slices on a flat baking pan with
the flesh side up.
• One raw egg should be slowly poured into each
avocado half.
• Over each avocado half, add a dash of salt and
pepper.
• The eggs should be completely set after baking the
avocados for about 15 minutes.
This dish can be made more interesting by adding fresh herbs, cheese,
green onions, roasted tomatoes, and other ingredients.
10. In a light Carbonara
Another Italian classic is pasta carbonara. To make the sauce, which is
rich and creamy, cooked pasta is slowly incorporated with raw eggs. Along with
grated cheese in liberal amounts, traditional carbonara dishes frequently
include cured meats. However, you can lighten up pasta carbonara by using whole
grain pasta or by omitting the cured meat and substituting spinach or kale, two
vegetables high in fiber.
Final Thought
In comparison to other animal proteins, eggs are generally more
nutrient-dense, palatable, and more affordable. There are numerous easy ways to
include eggs in your diet on a daily basis.
The next time you have a dozen eggs on hand, try out a few of the simple
suggestions listed here to find your new favorite egg-using recipe.
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