Nutritionists know that eggs have the highest quality protein of any food. In fact, they’re the gold standard that all other foods are measured against when ranking the protein quality of foods. That’s kind of impressive, don’t you think?
Lots of foods have protein, but protein is made of amino acids, and most foods don’t have all the amino acids we need in large enough amounts that our body can use them right away. We can get the necessary blend by eating a variety of foods, but eggs are unique because they contain the most easily digestible, most readily available protein compared to any other type.
Eggs are great as part of a vegetarian or plant based diet because they’re so versatile. They’re such a nice change from grains or salads or casserole dishes, and that high quality protein makes them a really filling food, for only about 70 calories each. If you’re worried about cholesterol, don’t be. Yes, eggs have a lot of cholesterol (it’s all in the yolk), but research studies have pretty much confirmed that the cholesterol in eggs doesn’t raise your blood cholesterol. So go ahead and enjoy them!
I love a frittata some nights for dinner. It always looks like fussy food, but in reality, it’s one of the quickest and easiest meals you can whip up. Just eggs and vegetables. Cheese if you have it is nice, but it’s not even essential. I love this Spring Vegetable Frittata full of spring flavors – asparagus, leeks, tiny purple potatoes, and goat cheese. Fifteen minutes and you have a healthy dinner on the table!
Do try to find the tiny purple potatoes! They’re so perfect and pretty in this dish. If you strike out, white or red will work fine.
If you’re not a fan of goat cheese, leave it out, or substitute another cheese – Parmesan or Gruyere would be nice too!
- 6 large eggs lightly beaten
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 1/2 pound thin asparagus tough ends snapped off and trimmed into 2-inch pieces
- 2-3 baby potatoes skin scrubbed and cut into 3/4-inch cubes
- 1 medium leek light green part only, cut into thin round slices
- 2 tablespoons canola oil
- 3 ounces goat cheese
Preheat oven to 350 degrees, and spray an ovenproof sauté pan well, or use a non-stick ovenproof pan.
Add salt and pepper to beaten eggs and set aside.
Combine asparagus and potatoes in a microwaveable bowl. Add 1 tablespoon water, cover with plastic wrap, and microwave for 1-2 minutes until vegetables are just tender crisp.
Heat 2 tablespoons oil in the prepared sauté pan, and sauté leeks until tender and just starting to turn golden, about 3-5 minutes.
Add asparagus and potatoes to the leeks and sauté for another 2-3 minutes.
Spread all vegetables in an even layer over the bottom of the pan. Dot vegetables with goat cheese.
Pour eggs over vegetables and cheese and cook for about 5-8 minutes, or until bottom sets and frittata starts to firm up.
Place pan in the oven for an additional 3-5 minutes to finish cooking through.
Let cool for 5 minutes before slicing.
Do you color Easter eggs? PAAS or do you make your own dye?
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