I know, I know…that title is rather cheesy. Gimme a break, though. It is Monday morning, after all. Monday fun day, riiiight? Riiight.
Here’s a thought for brightening up your morning: eggs!
In recent trends, eggs are no longer being banished from the diet as its been found that dietary cholesterol intake has little impact on blood cholesterol levels. The body synthesizes cholesterol, too, ya know? Improving blood cholesterol (total cholesterol and LDL cholesterol) is best achieved by limiting saturated and trans fats in the diet, not eggs.
Of all high biological value proteins (i.e. those that are best utilized in the body), eggs are the most versatile and cost-effective. I talk about eggs a lot in my work because all of my patients require nearly double the amount of protein as a healthy adult, and many of them have restrictive budgets.
This recipe is quick, simple, cheap, high in protein, and healthy. I can throw together this recipe in 2 minutes and let it bake while I am getting ready for work. Making a hot breakfast on a tight time line doesn’t have to be complex or time-consuming. But it most certainly should be delicious!
Baked Eggs in the Basket slightly adapted from An Edible Mosaic
2 pieces whole wheat bread, crusts cut off
Butter non-stick spray
Salt and pepper
Minced fresh chives, or any other green herb you like (optional, for garnish)
Preheat oven to 375 F; generously spray two muffin wells or two individual ramekins. Place a piece of bread into each well, then gently crack an egg into each piece of bread. Sprinkle a little salt and pepper on top of each egg and bake until the egg reaches your desired consistency (about 14-18 minutes gives set whites with runny yolks; increase time from there if you like a more well done yolk).
To serve, if you used a muffin tray, let the egg baskets rest about 5 minutes in the tray, then run a sharp paring knife around the outside and use a fork to gently remove (if you used ramekins, you can serve them in the ramekins.)
Nutrition Information (per serving): 320 calories; 11 g. fat; 430 mg. cholesterol; 694 mg. sodium; 38 g. carbohydrate; 6 g. fiber; 12 g. protein
Result: I LOVED these! I think these are absolutely adorable! They would be perfect for a brunch, or just to impress friends & family with. They don’t need to know how easy they are to make 😉 Just as well, they can be an every day breakfast for you and your family. Enjoy![/print_this]
Question: What’s your favorite way to enjoy eggs?
Treat yourself to breakfast!