Eggs for Breakfast

Protein-packed nutritious egg recipes

By Jess Thomson

Packed with protein and B vitamins, eggs are a great breakfast choice. They keep you feeling full, which studies show may help with weight loss. Give them a crack on a weekday morning with one of these easy, nutritious egg recipes.

WEEKDAY HUEVOS RANCHEROS: 

Heat 1 (15-ounce) can black beans (with their juices), 1/2 teaspoon ground cumin, and 1/4 cup salsa in a small pan or in the microwave. Cook 2 eggs your favorite way, and lightly toast 2 corn tortillas. Place the tortillas on plates, and top each with half the beans, an egg, 2 tablespoons shredded cheese (each), and a bit more salsa. Serves 2.

OPEN-FACED EGGS FLORENTINE SANDWICHES: 

Heat a large nonstick skillet over medium heat. When the pan’s hot, add 2 teaspoons olive oil, then 2 big handfuls baby spinach, and cook and stir until the spinach is wilted, about 5 minutes. Pop 2 pieces whole-grain bread into the toaster. Beat 3 eggs with 1 tablespoon milk, and a bit of salt and pepper, and add the egg mixture to the spinach. Cook, stirring quickly, until the eggs are scrambled and cooked through. Stir in 1 tablespoon grated Parmesan cheese (optional), and top the toast with the hot egg mixture. Serves 2. 

HAM, SWISS AND AVOCADO SCRAMBLE: 

Beat 4 eggs with 2 tablespoons milk, plus a pinch each of salt and pepper. Chop 1 slice lean Canadian bacon or ham, 1 thick slice Swiss cheese, and 1/2 avocado into 1/2” pieces. Heat a nonstick skillet over medium-low heat. When hot, spray with nonstick oil, then add the egg mixture and cook, stirring frequently, until eggs are almost done but still just a bit runny. Add the ham, cheese, and avocado, and cook until cheese melts and eggs are cooked through. Serves 2.

BAKED EGGS PROVENCALE: 

Preheat the oven to 400 degrees. Spread the contents of 1 (15-ounce) can crushed tomatoes in a shallow baking dish. Sprinkle with 1 teaspoon chopped fresh thyme, and bake for 10 minutes. Carefully remove the pan from the oven, and crack 4 eggs directly into the tomato sauce. Sprinkle the eggs with salt and pepper, drizzle the whole dish with 1 tablespoon olive oil, and bake another 10 minutes or so, until the yolks are done to your liking—the yolks will still look glossy on top when they’re cooked through. When the eggs are done, scoop them onto plates with the sauce, and top with chopped basil or parsley. (Note: Garlic-lovers could stir a teaspoon of finely chopped garlic into the tomato sauce before beginning!) Serves 2.

EASY CREAMY SCRAMBLED EGGS: 

For creamy scrambled eggs without the added fat of cream or cream cheese: Beat 4 eggs with 2 tablespoons milk, plus a pinch each of salt and pepper. Cook as you would scrambled eggs, in a nonstick pan, stirring over medium-low heat. Just before the eggs are done, stir in 1/3 cup low-fat cottage cheese. Serves 2.