Eat Smart: Eggs can be part of nutritious diet

By Dispatch Kitchen  • 
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ERIC ALBRECHT | DISPATCH; food styling by robin davis
A good source of protein: Spinach frittata

When it comes to good nutrition, it’s hard to beat an egg. They’re high in protein, low in calories and cheap.

For a time in the 1990s, eggs had a tarnished reputation because of their high cholesterol content, but now the American Heart Association says we can eat an egg a day.

For the cook, eggs offer almost unlimited versatility. Try a poached egg over steamed asparagus or on a salad with bacon; the golden yolk becomes the sauce. Diced, hard-cooked eggs add protein and flavor to pasta and potato salads.

A lower-calorie, crustless version of the quiche is the frittata. To make a frittata, cook vegetables, and then pour beaten eggs over them. Cook the eggs on the stovetop, and then pop the skillet under the broiler to finish the cooking process.

I use a combination of whole eggs and whites to lower the saturated fat. Spinach and red bell peppers give the dish flavor, color and additional nutrition. Instead of using the large amount of cheese usually in omelets and quiches, I use a small amount of flavor-packed Parmesan.

Serve the frittata with a tossed green salad. An added bonus: Leftovers reheat beautifully.

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(Makes 4 servings)

Eggs are one of the most-healthful ingredients you can use — high in protein and low in calories. To cut the cholesterol and saturated fat, this recipe uses just 3 egg yolks with 6 egg whites. Save the remaining egg yolks to use as an egg wash for home-baked breads or whisked with milk for French toast.

6 egg whites
3 large eggs
1/4 cup grated Parmesan cheese
Pinch of salt
Freshly ground black pepper
1 teaspoon butter
1 small onion, minced
1 small red bell pepper, seeded, chopped
1 package (10 ounces) frozen spinach, thawed, well-drained

Preheat broiler.

Whisk whites, whole eggs, Parmesan, salt and pepper in a bowl until well blended.

Melt butter in a large nonstick ovenproof skillet over medium-high heat. Add the onion and bell pepper. Cook, stirring occasionally, until softened, about 5 minutes. Squeeze as much liquid as possible from spinach. Add to skillet. Saute until all liquid evaporates. Spread spinach out in an even layer.

Pour egg mixture into skillet. Cook, lifting cooked portion and letting uncooked portion run under, until most of egg is set, but top is still runny, about 4 to 5 minutes.
Place skillet under broiler. Cook until eggs are set and golden brown, about 2 to 3 minutes.

Serve warm or at room temperature.

PER SERVING: 147 calories; 14 g protein; 7 g carbohydrates; 2 g fiber; 6 g fat (3 g saturated); 168 mg cholesterol; 388 mg sodium

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