Jewish Journal

4 Easy Recipes With The Perfect Protein

by Arielle Adelman

August 13, 2013 | 11:09 am

Eggs dishes are one of those meals that can either provide perfect nourishment (reference the picture above), or deliver an abundance of calories, fat, and cholesterol (think eggs benedict, or the classic diner dish of bacon, hashbrown and eggs).

The truth is that you don’t need the added unhealthy sauces and sides to make eggs interesting. Eggs can deliver amazing flavors, tons of nutrition and be prepared with little effort.

Be sure when you are buying eggs that you purchase “cage free” so that you are eating eggs from healthy chickens who were able to roam free and eat food that lacks hormones and which is natural to them.

Why should you be eating eggs as part of a healthy, balanced lifestyle?

  1. All the protein found in eggs can be absorbed and used by the body. (Not all protein sources have 100% bioavailable protein like eggs do).
  2. A great source of B-Vitamins, nutrients and protein which may lower risks of heart disease.
  3. A low calorie and inexpensive way to get tons of nutrition.

The debate between egg whites v. whole eggs: A whole egg contains 50-80 calories while an egg white contains 10-30 (depends on size of egg). The yolk contains healthy fat and holds most of an egg’s nutrients.

If you aren’t worried about your cholesterol, go ahead and eat the whole thing!

4 Creative Recipes with the Perfect Protein

The following recipes can be served on toasted, thick, crusty, whole wheat bread or sans. I recommend the big 1/2 loaves sold at Trader Joes.

Sunny Side Up with Spinach (the creamy yolk runs into the crisp spinach and soaks into the bread….yummmmmm!)

  • 1 egg handful of organic spinach leaves
  • 1/2 tablespoon, olive oil garlic
  • salt and pepper

1. Heat 1/4 tablespoon olive oil in a skillet on medium heat. Carefully crack egg into pan without destroying the yolk. Allow to cook until whites are set. About 5 minutes.

2. While egg is cooking, drizzle bread with remaining olive oil. Lightly sprinkle with garlic salt. Toast until browned.

3. Arrange Spinach leaves on bread. Place egg on top. Sprinkle with pepper.

4. To maximize deliciousness, pierce the yolk so that it runs all over the spinach and soaks into the bread before eating.

Eggs Nicoise (flavors inspired by the French classic)

  • 1 hard boiled egg
  • 2 tablespoons, goat cheese
  • 1/2 tablespoon, capers
  • 1/2 roasted red pepper (Fire Roasted Peppers in the jar from Trader Joes)
  • 4 nicoise olives, halved fresh basil

1. Lightly drizzle bread with olive oil (optional). Toast bread until browned. Spread goat cheese on toasted bread.

2. Top bread with peppers, capers, olives and hard boiled egg. Tear basil and garnish.

Caramelized Onion, Asparagus, Parmesan Egg White Frittata

  • 16oz carton egg whites
  • 1 cup caramelized onions (watch my video below for instructions)
  • 8 asparagus spears, roasted
  • 1/4 cup goat cheese
  • 1/4 cup parmesan cheese
  • 1/2 tablespoon olive oil
  • 10 grape tomatos, halved
  • handful of fresh basil, torn
  • salt and pepper

1. In a cast iron skillet over medium heat, pour olive oil. Make sure the olive oil spreads around the edges. Allow to heat.

2. Pour contents of egg white carton into skillet. Evenly distribute caramelized onions in egg whites. Arrange asparagus in the skillet (like pie slices). Drop dollops of goat cheese in the skillet. Arrange tomatoes on top. Sprinkle with salt and pepper.

3. Allow frittata to cook on stovetop until the edges brown. As the edges become brown and you are able to pull them away from the pan, sprinkle the parmesan cheese on top.

4. Place entire skillet under the broiler until the center sets and the cheese starts to brown, about 3-5 minutes.

5. Garnish with basil. Wait 10 minutes for frittata to cool before cutting.

6. While frittata is cooling, sprinkle bread with light amount of parmesan and toast bread until browned. Place frittata either warm or cold on top of bread.

Spicy Avocado Egg White and Chives

  • 2 hard boiled eggs
  • 1/4 avocado, diced
  • 1 tablespoon chives
  • red pepper flakes
  • salt
  • olive oil

1. Dice whites of hard boiled eggs. Toss the yolks.

2. Carefully toss egg whites with avocado, chives and desired amount of red pepper flakes, and a dash of salt.

3. Drizzle bread with olive oil. Toast until browned. Top with egg and avocado mixture.

4. Serve and devour immediately!

Do you have a favorite way to eat eggs? Post your recipes and ideas in the comments below!

Follow me on Twitter for more healthy recipes: @ArielleAdelman

RELIsh Life is Arielle's life & wellness coaching site. Arielle offers guidance and empowerment for clients to lead a healthier, more fullfilling, less stressful life through certified life and wellness coaching. Check out her site for special promotions on life and wellness coaching.

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Celebrity personal assistant turned Wellness Nerd. Home cook turned Kitchen Professor. Health & Wellness/Life coach in training. Master’s in Nutrition and Dietetics...

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