If you’ve been sticking to egg whites sans-yolks, now is a great time to shake things up and consider eating the yolk, too. Sure, the whites on their own are lower in calories and fat, but the yolks contain plenty of nutritional goodness. Without them, you’re missing out on vitamins B2, B12, D, and iron. Whole eggs are an awesome complete protein and make a great post-workout meal. They’re also a source of the amino acid leucine, which is key in building strong muscles. Here’s one (delicious) way to incorporate them into your diet.
- Cooking spray
- 1 large clove garlic, minced
- 1 small leek, sliced into half moons
- 4 heaping cups mixed greens, chopped (rainbow chard, kale, spinach, or collards would work)
- 1 teaspoon dried Italian seasoning (or blend of herbs such as basil, oregano, thyme, parsley)
- Sea salt
- Freshly ground black pepper
- 2 eggs
- Preheat oven broiler.
- Mist a cast iron skillet well with cooking spray and place it over medium heat on the stove. Add garlic and allow it to become fragrant, about 2 minutes.
- Add leek and sauté until soft, stirring frequently, about 4 minutes. Add greens, Italian seasoning, and salt and pepper to taste, and continue cooking and stirring until just wilted, about 2 minutes.
- Crack eggs and drop in two spots on top of greens. After 2 minutes, transfer skillet to oven (carefully; the handle will be getting hot) and broil until eggs are as firm as desired.
- Remove skillet from oven with a mitt or dishtowel and divide between two plates.