vital signs FRESH KITCHEN
PHOTO: PORNCHAI MIT TONGTARE
Once chastised for their high cholesterol content, eggs actually contain less cholesterol than previously thought and offer many health benefits. A rich source of protein, eggs are low in saturated fat and contain 13 essential vitamins and minerals. They’re also high in choline, a nutrient critical to memory function and fetal brain development, as well as the carotenoids lutein and zeaxanthin, which help prevent age-related macular degeneration, a leading cause of blindness in Americans 65 and older.
Try this recipe any time you need a little morning pick-me-up. Or, serve it to house guests, and they’ll feel like they’re staying at a B&B.
For a gluten-free
version, use your
favorite gluten-free
bread, or try cored
tomatoes in lieu
of the toast cups.
12 slices of whole-wheat bread,
crusts removed
Canola oil for brushing
10 large eggs
1⁄ 4 cup milk
11 Tbsp. fresh chives, thinly sliced
2 Tbsp. parsley, chopped
Salt and freshly ground black
pepper, to taste
2 Tbsp. unsalted butter
Preheat oven to 350º F. Roll each
slice of bread with a rolling pin to
flatten. Brush each side with oil,
and fit each slice into the cup of
a muffin tin, pressing down and
around sides. Bake for 20 minutes
or until golden. Leave toast cups
in the muffin tin to keep warm.
Whisk the eggs, milk, chives and
parsley in a medium bowl. Season
with salt and pepper. Melt butter in
a medium skillet over medium heat,
and add the egg mixture. Cook, stir-
ring with a wooden spoon, for 4 to
6 minutes, till set but moist. Spoon
eggs into toast cups and serve. Per portion: Calories (265); Total fat ( 13 gm);
Sat. fat ( 5. 3 gm); Chol. (296 mg); Protein
( 14 gm); Carbs.( 24 gm); Sod. (354 mg); Fiber
( 3. 5 gm). Yield: 6 portions.
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