Four ways to make eggs the star of your meal

Posted on March 24, 2016 by Brynna Gabrielson

HY FrittataAs eggs contain cholesterol,  they've sometimes received negative press for being bad for your heart. The good news is that even the British Heart Foundation has deemed this a myth1. Eggs do contain cholesterol, but studies have reported that cholesterol in food has no found relationship between cholesterol levels in our blood2.

Eggs are packed full of protein and are relatively low in calories, and the yolk contains nutrients like Vitamins D and B12, and riboflavin3 - making them great to eat as part of a healthy meal. And while we may traditionally reach for them when it's time for breakfast, eggs can be the feature of any meal. Here are a few great recipes to try:

Fantastic frittata
Frittatas are a delicious Italian dish, similar to a crustless quiche. They're made using a  skillet or frying pan and are quite easy to put together with any number of ingredients you might already have in your fridge (although you do need a large amount of eggs!).

For an easy frittata you'll need between 8 and 12 eggs, depending on how large you want your Frittata to be, a bit of oil, a splash of milk, and your 'added' ingredients. You can include whatever you desire - spinach, peppers, onion, cheese, bacon, sausage - just make sure your ingredients have been pre-cooked!  We love a nice spinach and feta frittata.

To make your frittata - beat your eggs with some milk (about half a cup for 12 eggs should do) and some salt and pepper, and then add your fillings. Meanwhile, heat a non-stick skillet or pan on medium, making sure to coat in olive oil.  Now pour in your egg mixture and let it cook until the eggs are almost fully set. The bottom and sides should be cooked, but the top should still be a touch runny. Now you have two options - you can either place your pan under the grill in your oven and cook for a further 5 minutes (make sure you're not using a pan with a plastic handle), or you can cover with a lid and remove your pan from the heat and let it sit for 5-10 minutes until the eggs have set completely.  Alternatively you can cook the entire thing in the oven from the get go - it should take 25-30 minutes at 200c.

Splendid Soufflé
Soufflés are delicious, fluffy and well, a bit tricky. But if you get them right, they make an amazing and impressive addition to your meal. Though you can have sweet soufflés, we love a savoury soufflé, like a simple cheesy soufflé. Alongside a plate of salad they make an excellent lunch and dinner.

For a great, easy to follow recipe try this one from Delicious Magazine http://www.deliciousmagazine.co.uk/recipes/basic-cheese-souffles/

Eggsellent muffin cups
If you're a pre planner and looking for a great idea for lunches, then listen up because this is a simple way to prep a weeks' worth of meals.

These are like mini frittatas, but they're made in a muffin tin instead of a pan. You'll need one egg per muffin cup - so if you're using a 12 cup tin, then crack twelve eggs into a large bowl. You'll want to thoroughly mix your eggs, and then add salt and pepper. Now it's time to choose your fillings. Like with the frittata you can add just about anything you like! Tomato and mozzarella, or maybe some pepper and sausage. As you're filling 12 individual cups you can mix it up for some variety!

Spray each cup with oil and then add your fillings to your cups. Fillings should take up no more than half the cup. Next, pour your eggs over each cup in equal amounts. You may want to use a fork to stir the fillings in with the eggs. If you're inclined, top each cup with a sprinkle of cheese. Now bake at 175c for 20-25 minutes. They should be lightly brown on top when done!

Two of these with a side of salad make a great lunch or dinner.

Super stuffed peppers
You can stuff peppers with all sorts of things - bolognese sauce, couscous, rice, sausage, chicken - the list goes on and on! And one other thing you can use? Eggs!

We love this recipe because it's healthy and delicious. You'll need 2 large peppers (red, yellow or green - it's up to you!), a large bag of spinach, 150g goats cheese, 2 tomatoes diced, and of course - 4 eggs.

Cut your peppers in half lengthwise and scoop out the white bits and seeds, discard. Lay your peppers open side up on a baking tray.

In a pan sauté your spinach and remove from heat. Add diced tomatoes and crumbled goats cheese. Spoon the mixture into your four pepper halves. Now crack an egg into each pepper.   Bake at 200c for 20 - 25 minutes, until the white of the egg is set and the yolk is nearly firm.

1 https://www.bhf.org.uk/heart-matters-magazine/nutrition/cooking-skills/eggs
2 http://www.independent.co.uk/life-style/health-and-families/health-news/cholesterol-u-turn-as-3 research-shows-fatty-foods-might-not-be-bad-for-us-after-all-10277837.html
http://www.theguardian.com/lifeandstyle/2015/mar/29/should-i-eat-more-eggs

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