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Tasty Tuesday by Anna Grindeland, RD, CD: The cheapest protein foods and how to cook them, part 2
By Anna Grindeland, RD, CD
Second to beans, eggs provide the second most protein for your dollar. One egg alone provides 6 grams of protein and is a good source of the nutrient Choline, important for kids' healthy growth and brain development.
Tired of scrambled eggs? Try these:
- Easy Make-Ahead Muffins: Preheat oven to 350 degrees. Lightly sauté 3 cups of chopped mixed vegetables (broccoli, tomatoes, mushrooms, peppers, onion, spinach, whatever you have, etc). Spray a muffin pan with nonstick cooking spray, and divide the vegetables evenly between the 12 cups. Toss a bit of shredded cheese in each cup, too, if you like cheese. Crack 12 eggs, mix in a splash of milk and season with salt, pepper, and dry mustard (if you have it). Pour over each cup and bake 20-25 minutes until a toothpick comes out without raw egg on it when pricked into a muffin. These make a great breakfast for a crowd, or can be stored in an airtight container in the fridge, nuked to warm and just like that—breakfast all week!
- German pancakes: having breakfast for dinner? These fluffy German pancakes are easy, cheap to make, and can be filled with any variety of your favorite toppings. Preheat oven to 350 degrees. Mix together 1 cup flour, 2 eggs, and 1 cup milk with a whisk until well combined. Melt 2tbsp. butter in an oven-safe pan (cast iron works great), coating the bottom and sides. Pour batter into pan and place in over for 25-25 minutes, until edges are just starting to brown and the pancake puffs up in the middle. Topping Ideas: a pile of yogurt and fresh fruit, bacon and a drizzle of maple syrup, sliced strawberries and whipped cream, lightly spread with peanut butter and top with a berry syrup, sautéed greens from the garden and a poached egg (for you master chefs out there).
- Egg drop ramen: This is an easy copy-cat of a Chinese dish, using only 2-3 ingredients. Cook top ramen according to the package directions. When noodles are cooking, slowly add 1 beaten egg, stirring the entire time in a circular direction. Add seasoning packet, top with sliced chives, cilantro, or just eat it how it is.
Have you tried one of the Tasty Tuesday recipes? I would love to hear about your cooking adventures, especially if you tried something new and liked it. Drop me a line! Anna.Grindeland@whmc.org
The information found in the Health Library is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice nor does it represent the views or position of WHMC. Readers should always consult with their healthcare provider for diagnosis and treatment, including for specific medical needs.