What to eat, why you eat, and how to make it easy

Eggs for Dinner

Eggs for Dinner

For a fast, convenient and inexpensive dinner, eggs are hard to beat. They’re rich in protein, iron and lutein, an antioxidant that’s important for eye health. Most studies show that eating eggs won’t increase your risk of heart disease, and choline and betaine in eggs may even protect the heart.

Get dinner prep over easy, with these fast, delicious recipes:

Grilled Escarole with Soft-Poached Eggs
Serves 4

This simple, nourishing dish marries bitter greens with soft, creamy eggs. If grilling isn’t an option, broil the greens on a baking sheet in the oven. For heartier appetites, increase the amount of eggs in the recipe, and top each plate with two eggs.

2 small heads of escarole
2 tablespoons olive oil
3 garlic cloves, pressed in a garlic press
1/2 teaspoon black pepper
1/4 teaspoon salt
4 large eggs
1 tablespoon white vinegar
1/2 cup shaved Parmigiano-Reggiano
Rustic bread or ciabatta rolls, or bread of your choice

1. Pre-heat grill or grill pan to medium-high.
2. Cut escarole heads into quarter lengthwise, cutting through the core, but leaving core attached to the leaves.
In a small bowl, combine olive oil with garlic, pepper and salt. Lightly coat outsides of escarole with oil mixture. Grill, turning once or twice, until wilted and grill marks appear, about 5 to 7 minutes. (If broiling in the oven, cook for 4 to5 minutes per side, until edges are lightly browned and greens are tender.)
3. While greens are cooking, combine 3 inches of water and the vinegar in a large saute pan. Bring to a boil, then reduce heat to a simmer, so the surface just shimmers. Crack one egg into a cup and gently lower into the water. Use a spoon to “corral” the whites around the yolk. Cook for 3 to 4 minutes, until just set but still soft. Remove with a slotted spoon.  (If you have a large pan, you can cook all four eggs at once; just be sure not to crowd the pan. Or cook them two at a time, transferring the cooked eggs to a plate and cover with another inverted plate to keep warm.)
4. To serve, arrange two segments of escarole on each plate. Place one egg on top of greens. Sprinkle eggs liberally with pepper and lightly with salt. Scatter cheese over greens, and serve hot.

Egg Salad with Tarragon Ravigote
Serves 4

If you don’t have champagne or white wine vinegar on hand, substitute lemon juice for a less traditional, but bright, finish.  You can also add a few pinches of cayenne pepper for an added layer of flavor.

5 hard boiled eggs
1/4 cup minced red onion
1 tablespoon minced shallot
1 teaspoon Dijon mustard
1 teaspoon drained capers
1 tablespoon chopped tarragon
1 tablespoon champagne vinegar (substitute white wine vinegar)
1/4 cup olive oil
1 tablespoon minced flat-leaf parsley
8 slices of rustic bread (or substitute gluten-free bread)
2 cups arugula leaves
1 tomato, thinly sliced
Cornichons and cherry tomatoes for garnish (optional)

  1. Peel and coarsely chop four of the eggs and place in a medium bowl; stir in red onion, and set aside.
  2. Crumble remaining egg into a small food processor. Add hrough Stir in shallot, mustard, capers, tarragon and vinegar, and process until finely chopped and a paste starts to form. Add olive oil, through the feed tube with the motor running if possible, and process until smooth. Season with salt and pepper.
  3. Pour all but about 2 tablespoons of the ravigote sauce into the bowl with the chopped eggs and gently fold together to mix.  Stir in parsley.
  4. To assemble, arrange bread on a work surface. Divide egg mixture between four of the bread slices. Top each with tomato slices and arugula. Spread reserved ravigote over the remaining four bread slices, and put sandwiches together. Cut each in half and serve immediately, with cornichons and cherry tomatoes on the side, if desired.

Eggs en Cocotte with Mushrooms and Leeks
Serves 4

En Cocotte refers to the ramekins in which these dishes are baked. Add seasonal vegetables for extra nutrition, or put an additional egg white in each cup for added protein.

1 tablespoon olive oil, plus some for oiling ramekins
1 small leek, halved lengthwise and thinly sliced crosswise (white and pale green parts)
2 cups very thinly sliced crimini or button mushrooms
1/2 cup shaved or shredded Asiago cheese
4 large eggs
Minced parsley for garnish

  1. Preheat oven to 375 degrees F. Lightly oil the inside of 4 four-ounce ramekins with coconut oil and set aside.
  2. Heat 1 tablespoon olive oil in a large saute pan over medium heat and add leeks and mushrooms. Sprinkle with salt and cook for 3 t o 4 minutes, until mushrooms are softened. Divide vegetables between prepared ramekins. Top each with about 2 tablespoons of the cheese.
  3. Crack one egg into a small cup and carefully pour egg over vegetables and cheese in one ramekin, being careful not to break yolk. Repeat with remaining eggs and ramekins.
  4. Arrange ramekins in a baking dish or glass casserole. Pour boiling or very hot tap water into the baking dish, halfway up the sides of the ramekins. Carefully put baking dish into the oven and bake the eggs for 20 to 25 minutes, until eggs are set on top but yolks are still tender.
  5. Remove from oven and shower with parsley. Arrange one ramekin on each plate, and serve hot.

Egg Curry
Serves 4

This fast and colorful dish is a creative way to use leftover hard-boiled eggs. Add broccoli and additional spinach for even more nutrition. You can find Thai basil at most international markets, or substitute sweet basil.

1 tablespoon coconut oil
1 medium yellow onion, chopped small
2 garlic cloves, minced
1 serrano chili pepper, seeded and finely minced
1 tablespoon Thai green curry paste
1 14-ounce can light coconut milk
1 small red pepper, cored, seeded and diced
2 cups chopped baby spinach
1/2 cup frozen green peas, thawed to room temperature
6 hard-boiled eggs, peeled and halved
2 to 3 cups cooked brown rice
1/4 cup Thai or sweet basil leaves, cut crosswise into very thin shreds

  1. Heat oil in a medium skillet over medium heat. Add onion, and cook for 3 to 4 minutes, until onion is just tender. Stir in garlic, serrano pepper and curry paste and cook for 1 minute, stirring constantly.
  2. Stir in coconut milk and red peppers; reduce heat to medium-low, and cook for 5 minutes, until mixture is thickened and peppers are tender.
  3. Carefully place boiled eggs into sauce, yolk side up, and cook for 3 to 4 minutes, basting eggs with sauce, until eggs are hot. Move eggs to the side of the pan and add spinach and peas. Cook for 1 to 2 minutes longer, until spinach is just wilted.
  4. To serve, divide rice between four shallow bowls. Spoon sauce and vegetables over rice. Arrange three eggs on top of each plate. Sprinkle generously with basil, and serve hot.

Scrambled Egg and Chorizo Tacos with Chipotle Sour Cream
Serves 4

You can adjust this recipe to suit many tastes; use less-spicy sausage for a kid-friendly meal, or substitute black beans for the sausage for a vegetarian option. Or use pre-cooked sausage for time savings; add it to the eggs when they’re finished cooking.

2 tablespoons olive oil
8  corn taco shells
2 chicken chorizo or other spicy chicken sausages, chopped or crumbled
4 large eggs
1/2 teaspoon salt
1/4 teaspoon pepper
2 garlic cloves, minced
4 scallions, chopped small
1 tomato, diced or chopped into 1/4-inch pieces
1/2 cup sour cream or reduced-fat sour cream
1/2 to 1 small canned chipotle pepper, seeded and minced
2 cups baby spinach leaves, chopped

  1. Preheat oven to 375 degrees F.
  2. Heat oil in a large skillet. Remove casing from sausage, and cook sausage for 5 minutes, until browned and cooked through. While sausage is cooking, arrange taco shells on a baking sheet and warm for 5 minutes. Remove from heat and let cool.
  3. Whisk together eggs in a medium bowl until combined. Whisk in salt and pepper.  Reduce heat under cooked sausage to medium-low. Pour eggs into skillet, add garlic, and cook for 2 to 3 minutes, stirring gently, until just set but still soft and glossy. Stir in scallions and tomatoes.
  4. While eggs are cooking, in a small bowl, combine sour cream and chipotle pepper, and stir to mix well.
  5. To serve, put about 1/4 cup of the spinach leaves in each taco shell. Divide hot egg and sausage mixture between tacos. Arrange two tacos on each plate and serve hot, with additional sour cream and salsa on the side, if desired.

REFERENCES

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