Scrambled Eggs
Servings 3
Calories 128kcal
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
Calories: 128kcal | Carbohydrates: 1g | Protein: 11g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 327mg | Sodium: 222mg | Potassium: 121mg | Sugar: 1g | Vitamin A: 475IU | Calcium: 49mg | Iron: 2mg
Boiled Eggs
Servings 3
Calories 126kcal
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.
Nutrition
Calories: 126kcal | Carbohydrates: 1g | Protein: 11g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 327mg | Sodium: 173mg | Potassium: 121mg | Sugar: 1g | Vitamin A: 475IU | Calcium: 49mg | Iron: 2mg
Baked Eggs
Servings 3
Calories 134kcal
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.
Nutrition
Calories: 134kcal | Carbohydrates: 1g | Protein: 12g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 328mg | Sodium: 229mg | Potassium: 144mg | Sugar: 1g | Vitamin A: 505IU | Calcium: 68mg | Iron: 2mg