One egg has 6 grams of the protein and it contains all nine “essential” amino acids. That’s important because those essential amino acids are the ones your body can’t make by itself. The egg white holds about half that protein and only a small portion of the fat and cholesterol.   Eggs have more nutrients — vitamins, minerals, amino acids — per calorie than most other foods. Have an egg and you’ll get:

• High-quality protein
• Selenium
• Phosphorus
• Choline
• Vitamin B12
• Multiple antioxidants, which help keep your cells healthy 

https://www.foxnews.com/food-drink/im-heart-surgeon-heres-should-know-eggs-heart-health

https://www.everydayhealth.com/diet-nutrition/the-last-word-are-eggs-good-or-bad-for-you/

https://www.uhhospitals.org/blog/articles/2024/04/are-eggs-good-for-your-health-or-not

Are Eggs Bad for Your Heart

Why have eggs been under attack for years and years by the American Heart Association? The theory was an egg, particularly the yolk, had lots of cholesterol and saturated fat so of course that meant an increase of blood cholesterol. And for that reason, the egg was deemed unhealthy to eat daily with the American Heart Association with pushing a guideline for eating only 3 eggs per week. The egg got a bad rap as did a lot of other foods high in protein but the incredible edible egg is definitely back!

https://www.foxnews.com/video/6365763116112

Fast Forward to Today…The Incredible Edible Egg is Back!

You can scramble eggs, hard boil them, make egg salad, eat eggs in an omelet, or a Frittata. I like them any way and every way. Below is some egg recipes.

Scrambled Egg, Cheese & Avocado Tacos

This recipe makes 2 tacos. If you don’t want to use butter, you can substitute margarine. Since I love any kind of salsa, I use more than the recipe calls for but it low in calories but high in taste.

Per Serving:   260 calories, 10 grams protein, 15 grams of fat, 21 grams of CHO, 5 grams of dietary fiber,  280 mg sodium.

Preparation Time:  5 minutes   Cook Time: 5 minutes              

Serves:  2 

Ingredients

2 large eggs

Salt & pepper to taste

1/2 teaspoon butter

2 corn tortillas, warmed

½ avocado, thinly sliced

2 tablespoons of thick chunky salsa

2 tablespoons of Monterey Jack or Cheddar cheese, shredded

1 tablespoon of fresh cilantro (optional)

Instructions

In a medium mixing bowl, beat eggs.  Add salt & pepper to taste. Heat butter in non-stick skillet over medium heat. Cook eggs stirring to desired consistency about 1 – 2 minutes. Divide the cooked eggs over the 2 warmed tortillas* with the avocado, salsa, cheese and cilantro.

*You can use corn tortillas to make this recipe gluten-free.  

Sweet Potato & Beef Frittata

I love sweet potatoes so adding them to this frittata has become another one of my favorite recipes. 

Nutritional Information Per Serving:  281 calories, 15 grams protein, 23 grams of fat,  2 grams of CHO,  1 grams dietary fiber, 335 mg sodium. 

Preparation Time:  10 minutes                               

Serves:  6

Ingredients

1 tablespoon olive oil

8 oz ground lean beef or turkey

1 cup diced sweet potato

½ cup green pepper, chopped

2 tablespoon water

6 eggs

1 teaspoon chili powder

½ teaspoon sea salt

¼ teaspoon ground pepper

¼ cup chopped fresh parsley (optional)

Instructions

Preheat oven to 400 degrees. Heat olive oil in 10-inch over safe iron skillet over medium heat. Add ground beef and saute until no longer pink.  Add sweet potato and green pepper with beef & cover. Add water as needed. Cook until sweet potato & pepper are tender. Stir to mix well. In a bowl, whisk eggs, chili powder, salt and pepper. Add egg mixture over the sweet potato, green pepper, ground beef mixture. Put egg mixture into the iron  skillet. Bake for about 10 – 15 minutes until frittata is firm. Cut the frittata into wedges in the skillet. Sprinkle with parsley. Serve warm. 

Egg-Tomato-Spinach Frittata

Nutritional Information Per Serving:  230 calories, 14 grams protein, 15 grams of fat,  10 grams of CHO,  1 grams dietary fiber,  419 mg sodium.

Preparation Time: 10 minute  Cook Time: 20 minutes                       

Serves:  8

Ingredients

8 eggs

1 cup skim milk

¼ teaspoon sea salt

1 tablespoon olive oil

½ teaspoon cumin

¼ teaspoon pepper

1 cup cherry tomatoes

1 cup spinach

1 cup parmesan cheese, shredded

Instructions

Preheat oven to 400 degrees. In a medium bowl, whisk together milk, eggs, salt, and mix well. In a 12-inch cast-iron skillet, heat olive oil over medium and add cherry tomatoes and spinach. Cook until softened. Add egg mixture to the tomatoes and spinach to distribute the ingredients throughout. Sprinkle parmesan cheese over top of egg mixture. Place cast-iron skillet in the oven and bake until eggs are set about 10 – 15 minutes. Remove from the oven and let sit for 5 minutes before slicing in wedges.