1. Boiled Eggs
Enjoy them warm for breakfast with fruit and toast, or eat them cold for a snack. Chop or slice hard-boiled eggs to make egg salad or to add them to other salads. You will need: Egg Water 1. Put your egg in a small saucepan. 2. Add enough cold water to cover it completely. 3. Put the pot on the stove, over medium heat. When the water begins to boil, cover the pan with the lid and turn the heat off. 4. Wait 15 minutes. Drain. Remove shell. That’s all there is to making a perfect hard-boiled egg.
2. Scrambled Eggs
You will need: 2 large Eggs 1 Tbsp Non-fat milk 2 tsp Butter (or margarine) Frying pan method: 1. Crack the eggs into a small bowl, add the milk, and beat them until the egg yolk and egg whites are well mixed. 2. Drop the butter or margarine into the small frying pan over medium heat and wait until it melts. If you add about 1 teaspoon of vinegar to the water before boiling, the egg shell will soften just a bit and not crack during boiling. TRIED&TRUE 33 Eggs 3. Pour the beaten eggs into the pan. Stir until the eggs are cooked just the way you like them.
Microwave oven method: 1. Crack the eggs into a small bowl, add the milk, and beat them until the egg yolk and egg whites are well mixed. 2. Drop the butter or margarine into a small microwave-safe dish and heat on high power until melted and hot, about 30 seconds. 3. Pour the egg mixture into the microwave dish with the butter. Cook on high power, stir twice for 1 or 1 1/2 minutes. To cook four eggs, double all the ingredients and cook on high power for 2 1/2 to 3 minutes.
3. Breakfast Burrito
Make a few changes, and it could be a luncheon burrito! Really yummy! You will need: 1 whole Flour tortilla 1 serving Scrambled eggs 2 Tbsp Grated reduced-fat cheese 1 Tbsp Salsa 1/4 cup Refried beans 1/4 cup Tomatoes, chopped 1. Warm a flour tortilla in the microwave oven for about 20 seconds (or wrapped in foil in a warm oven for about 10 minutes). 2. Scoop the scrambled eggs onto the middle of the warm tortilla. Top with some grated cheese and a spoonful of salsa (you choose the hotness of the salsa), some beans, lettuce, tomatoes, and whatever else you want. 3. Fold up the bottom, roll in the two sides, and enjoy. .5 dairy, .5 vegetable. Makes 1-2 servings. Food Guide Pyramid servings: 1 protein. Makes 1 serving. Food Guide Pyramid servings: 1.5 protein, 1 bread, Fast Meals &
4. Breakfast Casserole
Serve with fresh fruit and English muffins or bagels. Great for lunch or dinner too! You will need: 12 oz Frozen hash browns 1 medium Green pepper, chopped 1/2 cup Onion, chopped 1/2 cup Reduced-fat shredded cheddar cheese 2 oz (such as Healthy Choice ) 2 large Eggs 4 each Egg whites 2 Tbsp Non-fat milk 1/4 tsp Ground pepper 1. Preheat oven to 375 degrees. 2. Spray the inside of an 8 by 8-inch baking dish with non-stick oil. 3. Place frozen potatoes in the bottom of the baking dish. Break up any large chunks. 4. Cut the meat into small chunks. Sprinkle the meat and cheese over the potatoes. 5. Put eggs, egg whites (see next page for instructions on separating whites from yolks), and milk into a small bowl. Whip lightly with a fork and pour over the potato mixture. Sprinkle the casserole with pepper. 6. Place the uncovered casserole in the oven and bake for 40 minutes. Makes 4 servings. Food Guide Pyramid servings: 2 protein, 1 dairy, 1.5 vegetable. Low-fat ham, Canadian bacon, or smoked sausage 35
Try this for a fun way to eats eggs and toast. You will need: 1 1/2 tsp Butter (or use nonstick oil spray) 2 slices Whole wheat bread 2 large Eggs 1. Melt butter in a large skillet, or spray the skillet lightly with non-stick spray. 2. Cut a hole about 2 inches around in the middle of each slice of bread. 3. Place the bread in the hot skillet. 4. Crack each egg and drop into the center of each bread slice. 5. Cook for 1 minute, then turn over and cook the other side until the egg is firm. Eggs Hint: You can brown the bread “hole” in your skillet while the egg is How to Separate Eggs Wash your hands thoroughly with soap and warm water. Crack open a raw egg into your hand. Allow the egg white to flow through your fingers into a bowl, keeping the egg yolk in your hand. Makes 2 servings. Food Guide Pyramid servings: 1 protein, 2 bread. cooking, and serve on the side.
6. Scrambled Eggs with Vegetables
Not just for breakfast…makes a good quick lunch or dinner too! Serve with a tossed green salad and bread or rolls. You will need: 1 Tbsp Olive or canola oil 1 medium Onion, chopped 2 medium Green peppers, diced 1/2 cup Chopped tomatoes 1 whole and diced 8 large Eggs 1/2 tsp Salt 1/4 tsp Pepper 1. Heat 1/2 Tbsp of the oil in a medium skillet. utes, until softened. let and put into a bowl. Set aside. 4. Beat the eggs with the salt and pepper. 5. Heat the remaining 1/2 Tbsp of oil in the skillet, over medium heat. 6. Pour in the eggs and cook, stirring, until almost set, about 2 minutes. 7. Stir in the onions and peppers mixture and serve immediately. (leftover baked potatoes are perfect) Potato, cooked, peeled, 3. Add the potato and continue cooking for 5 minutes. Remove from skil- 2. Add the onion and peppers and sauté over medium heat for 8 to 10 minMakes about 4 servings. Food Guide Pyramid servings: 2 protein, 1.5 vegetable.