Eggs, the Egg-Ceptional Super Food!
El inglés es el idioma de control de esta página. En la medida en que haya algún conflicto entre la traducción al inglés y la traducción, el inglés prevalece.
Al hacer clic en el enlace de traducción se activa un servicio de traducción gratuito para convertir la página al español. Al igual que con cualquier traducción por Internet, la conversión no es sensible al contexto y puede que no traduzca el texto en su significado original. NC State Extension no garantiza la exactitud del texto traducido. Por favor, tenga en cuenta que algunas aplicaciones y/o servicios pueden no funcionar como se espera cuando se traducen.
English is the controlling language of this page. To the extent there is any conflict between the English text and the translation, English controls.
Clicking on the translation link activates a free translation service to convert the page to Spanish. As with any Internet translation, the conversion is not context-sensitive and may not translate the text to its original meaning. NC State Extension does not guarantee the accuracy of the translated text. Please note that some applications and/or services may not function as expected when translated.Collapse ▲
The all-natural Egg provides one of the highest quality proteins of any food available. Each 72-calorie egg contains six grams of hunger-busting protein, not to mention memory-boosting choline and vision-protecting lutein, and nearly half is found in the yolk.
The all-natural, high-quality protein, like the protein in eggs, helps build muscles and allows you to feel full longer and stay energized, which can help you maintain a healthy weight. In fact, eating eggs for breakfast reduces hunger and decreases calorie consumption at lunch and throughout the day. The protein in eggs provides steady and sustained energy because it does not cause a surge in blood sugar or insulin levels. And not only does the protein in eggs help kids and active adults build muscle strength, high-quality protein may help older adults prevent age-related muscle loss.
Get cracking with these delicious egg dishes!
Easy Spinach Artichoke Quiche Cups
- 1 (14.5-ounce) can artichoke hearts, drained and chopped
- 1 package frozen spinach, drained
- 5 eggs, whisked
- ¾ cup shredded mozzarella cheese
- ⅔ cup milk (any kind)
- ½ cup chopped white onion
- ¼ cup grated Parmesan cheese
- 2 cloves garlic, minced
- ¼ teaspoon salt
- ¼ teaspoon pepper
- Preheat oven to 350 degrees F. Prepare 12 baking cups by either spraying them liberally with cooking spray, or lining them with paper liners.
- Stir all ingredients together in a large mixing bowl until combined. Portion the mixture into the 12 prepared baking cups so that they are all nearly full.
- Bake for about 20 minutes, or until the eggs are set and a toothpick inserted in the middle of the quiche comes out clean. Serve immediately.
Spicy Egg Salad Sandwiches
- 2 center-cut bacon slices
- ⅓ cup thinly sliced green onions
- 2 tablespoons canola mayonnaise
- 1 tablespoon plain fat-free yogurt
- 1½ teaspoons Sriracha
- ¼ teaspoon freshly ground black pepper
- ⅛ teaspoon kosher salt
- 6 hard-cooked large eggs, chopped
- 2 cups arugula
- 8 whole-grain bread slices
- Cook bacon in a medium saucepan over medium-high heat 3 minutes or until crisp. Remove bacon from pan; crumble. Place bacon in a large bowl. Stir in onions and next 5 ingredients (through salt). Gently stir in eggs.
- Arrange ½ cup arugula on each of 4 bread slices. Top each serving with ⅓ cup egg mixture and 1 bread slice.
Mini Ham and Cheese Frittatas
- Cooking spray
- ½ cup finely chopped onion
- ⅔ cup chopped reduced-fat ham (about 2 ounces)
- ⅓ cup (about 1½ ounces) shredded reduced-fat extra-sharp cheddar cheese
- 2 tablespoons chopped fresh chives
- ⅛ teaspoon dried thyme
- ⅛ teaspoon black pepper
- 4 large egg whites
- 1 large egg
- Preheat oven to 350°. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 2 minutes or until crisp-tender. Add ham; sauté 3 minutes. Remove from heat; cool 5 minutes.
- Combine remaining ingredients in a large bowl; stir with a whisk. Add ham mixture, stirring with a whisk.
- Spoon mixture into 24 miniature muffin cups coated with cooking spray. Bake at 350° for 20 minutes or until set.
Baked Eggs in Stuffed Peppers with Butternut Squash Hash
- 3 sweet bell peppers, red, orange or yellow
- 2 tablespoons butter
- 1 tablespoon olive oil
- 2 cloves garlic, diced
- ½ cup onion, chopped
- 1 pound butternut squash, peeled, seeded and cut into a large dice, about 2 cups
- 1 teaspoon dried thyme leaves
- Kosher salt
- ¼ cup brandy
- ½ cup Ricotta cheese
- ¼ cup crumbled Feta cheese
- 6 eggs
- 2 cups prepared marinara sauce
- Freshly ground black pepper
- Preheat oven to 400 F°. Cut peppers in half and remove ribs and seeds. Place cut side up in shallow microwave safe bowl or dish. Add ⅓ cup water to bowl. Sprinkle peppers with kosher salt and cover with plastic wrap. Microwave on high for 5 minutes. Remove and set aside.
- Heat large skillet over medium high heat and melt butter and olive oil. Add garlic and cook for 1 minute, stirring after 30 seconds. Add onion and sauté for 2-3 minutes, stirring occasionally. Add butternut squash, thyme leaves and kosher salt and cook for another 5 minutes. Remove from heat. Add brandy. Return to heat and cook for 4-5 more minutes until brandy has cooked down and squash has softened and is easily pierced with a fork. Keep warm and add Ricotta and Feta cheese. Taste and season with more salt if desired.
- Pour marinara sauce in bottom of 9 x 12 inch baking dish. Place peppers cut side up and spoon ½ to ¾ cup of butternut squash mixture into each pepper, creating a hollow for egg. Bake peppers and squash mixture for 10 minutes or until warmed through. Remove from oven.
- Carefully break egg into small ramekin or measuring cup and slowly pour into each pepper taking care not to overflow egg. Repeat until each pepper is filled.
- Season with freshly ground black pepper and bake peppers for 10-12 minutes or until whites of eggs are set. Serve each pepper with marinara sauce and extra feta cheese if desired.
Surprise Twice Baked Sweet Potatoes
- 4 sweet potatoes large and wide as possible
- 12 oz sausage pork breakfast roll
- ¼ cup milk
- ½ cup mozzarella or other cheese of your choice
- 8 egg large
- 1 pinch salt to taste
- 1 pinch pepper to taste
- 1 tbsp parsley fresh and chopped (optional)
- Preheat oven to 400° F. Line a baking sheet with parchment paper. Clean sweet potatoes and place on prepared baking sheet. With a fork, poke 4-6 holes evenly around each sweet potato. Bake sweet potatoes for 40-50 minutes or until soft and skins are slightly wrinkled.
- While sweet potatoes cook, brown and crumble sausage in a large skillet over medium heat for 5-8 minutes or until no longer pink. Reserve 1-2 tablespoons of sausage grease (to taste) and drain the rest. Set sausage aside.
- When sweet potatoes are done cooking, remove from oven and let cool for 5-10 minutes. Reduce oven temp to 375 degrees F. Once cool enough to handle, slice potatoes down the side, taking care to make sure the potatoes halves will be able to sit upright on their own. Using a spoon, scoop out the insides of sweet potatoes and place them in a large bowl, leaving ¼ to ½ inch of potato flesh around the edges (so that the sweet potatoes look like a bowl). Place potato skins back on the baking sheet and set aside for now.
- Mash the removed sweet potato flesh, either with a potato masher, 2 forks, or with a hand mixer on low speed. Remove any pieces of sweet potato that are too tough or not cooked through enough. Pour milk and sausage grease in with mashed sweet potatoes, then stir until milk and grease are absorbed. Add cheese and sausage to bowl and fold in with sweet potato until combined.
Using a large spoon, scoop out sausage sweet potato mix and spread within prepared sweet potato skins. When sweet potato skins are full, use the back of a spoon to create a well within the filling, large and deep enough to hold an egg.
- Crack 1 egg within each well of the sweet potato skins. It’s okay if some of the egg white spills over. Place prepared sweet potatoes back in the oven and bake for another 20-25 minutes or until egg whites are opaque. Garnish potato skins with salt, pepper, and parsley, to taste. Serve immediately.
Hummus Deviled Eggs
- 8 large eggs
- ½ cup Easy Hummus with Tahini
- ¼ cup mayonnaise
- 1 teaspoon fresh lemon juice
- Salt and cayenne pepper
- Toasted sesame seeds, for garnish
- In a large saucepan, cover the eggs with water and bring to a vigorous boil. Cover the saucepan, remove from the heat and let stand for 12 minutes.
- Drain the eggs and gently shake the pan to crack the shells. Fill the pan with cold water and shake gently. Add ice cubes and let the eggs stand until chilled.
- Drain and peel the eggs; pat dry. Cut the eggs in half lengthwise. Carefully scoop the yolks into a bowl. Add the hummus, mayonnaise and lemon juice and finely mash with a fork. Season the filling with salt and cayenne. Pipe or spoon the filling into the egg white halves. Garnish with sesame seeds and serve.