National Egg Day is June 3rd! Did you know many different eggs are edible? The most common are chicken, duck, and ostrich!
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With only approximately 70 calories, eggs are a fantastic source of protein, healthy cholesterol, and choline (from the yolk -supporting brain development). They provide a whopping 8-9gm of protein, aiding blood sugar stability and muscle growth. Eggs can be used in many cooking recipes, but the family favorite might be using eggs to incorporate rainbow vegetables (and more protein) in an egg bake! We love making these in individual muffin tins for an easy fast breakfast on the go!
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Vegetarian Egg Bake! Chicken or duck eggs -both are delicious!
INGREDIENTS
10 large eggs
1 small onion, diced
1 bell pepper, diced
1 cup cherry tomatoes
2 cups chopped kale or spinach
1/2 cup crumbled cheese (Feta or blue cheese works great!)
½ cup milk - dairy-free works well also
salt + pepper, to taste
olive oil or butter
Method of Prep
Grease a large casserole pan with oil or butter - baking cups; another idea
Preheat oven to 400 degrees F.
Add oil to a pan and stir in onion. Cook until translucent (about 3 mins)
Add in bell pepper and cook for one more minute.
Crack eggs into a large mixing bowl. Whisk well.
Add in milk and stir.
Add in cooked onion, bell peppers, tomatoes, kale, cheese, salt and pepper, and stir to combine.
Add mixture to casserole pan and bake for 30 minutes or until cooked all the way through
Delicious Breakfast, snack, or even dinner with a side salad! Enjoy!
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About the Chef:
Katie Smith, RD is a trained chef and Registered Dietitian for over 21 years who loves to teach private cooking lessons to kids and families of all ages. Private dietetic nutritional counseling is provided in person or virtually for weight management, condition management of diagnosis, and personal food considerations.
 | If you'd like to connect with Chef Katie, you can reach out for a free 15-minute consult at katiehopewood@gmail.com |
Chef Katie achieved a bachelor's in psychology with health and human development from Lehigh University and then went on to get her four-year degree in culinary arts and culinary nutrition from Johnson & Wales University. She has been a Registered Dietitian in RI for over 24 years and loves doing cooking classes and private counseling.
She has whipped up a great recipe for you all to try and enjoy😋
Macaroni KID Southern RI, East Bay-Newport RI, and Macaroni KID Cranston-Kent RI
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