Scrambled Eggs
Ingredients
- 6 eggs
- butter or cooking spray
- salt
- pepper
Instructions
- Wash hands with soap and water.
- Grease a non-stick skillet with butter or cooking spray.
- Heat skillet over medium-high heat until bubbly.
- Crack eggs into skillet. Using a wooden spoon or a spatula, gently stir the egg whites in a circular motion, scraping the bottom of the skillet.
- Scramble cooked to your preferred hard- ness.
- Season with salt and pepper. Enjoy!
Notes
Healthy Tip: Top scrambled eggs with salsa for some extra flavor and nutrients.
Nutrition Facts
Scrambled Eggs
Amount per 1 Serving
Calories
128
% Daily Value*
Fat
9
g
14
%
Saturated Fat
3
g
19
%
Cholesterol
327
mg
109
%
Sodium
222
mg
10
%
Carbohydrates
1
g
0
%
Sugar
1
g
1
%
Protein
11
g
22
%
Calcium
49
mg
5
%
Iron
2
mg
11
%
Potassium
121
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
Boiled Eggs
Ingredients
- 6 eggs
- salt optional
Instructions
- Wash hands with soap and water.
- Fill a medium saucepan with water. Add the eggs, one at a time, using a spoon to slide them carefully into the water. Bring to a boil over medium-high heat.
- Reduce heat to medium-low. Cook for 10-12 minutes.
- Remove from heat and drain water. Let cool or add eggs to bowl filled with ice and water to stop cooking.
- Peel eggs under lukewarm water. Enjoy with a little salt, if desired.
Notes
Use hard-boiled eggs in recipes, or enjoy as a protein packed snack or on-the-go breakfast.Â
Nutrition Facts
Boiled Eggs
Amount per 1 Serving
Calories
126
% Daily Value*
Fat
8
g
12
%
Saturated Fat
3
g
19
%
Cholesterol
327
mg
109
%
Sodium
173
mg
8
%
Carbohydrates
1
g
0
%
Sugar
1
g
1
%
Protein
11
g
22
%
Calcium
49
mg
5
%
Iron
2
mg
11
%
Potassium
121
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
Baked Eggs
Ingredients
- 6 eggs
- butter or cooking spray
- 3 tbsp low-fat milk
- salt
- pepper
Instructions
- Wash hands with soap and water.
- Preheat oven to 325°F. Lightly grease a 6-cup muffin tin.
- Crack one egg into each muffin tin cup. Spoon 1/2 Tablespoon milk over each.
- Sprinkle with salt and pepper.
- Bake until whites are set and yolks begin to thicken, about 10-12 minutes.
- Serve immediately and enjoy!
Notes
Pair with whole grain toast or roasted potatoes and any fruit or veggies you have on hand for a well-rounded breakfast.Â
Nutrition Facts
Baked Eggs
Amount per 1 Serving
Calories
134
% Daily Value*
Fat
9
g
14
%
Saturated Fat
3
g
19
%
Cholesterol
328
mg
109
%
Sodium
229
mg
10
%
Carbohydrates
1
g
0
%
Sugar
1
g
1
%
Protein
12
g
24
%
Calcium
68
mg
7
%
Iron
2
mg
11
%
Potassium
144
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.
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