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.
Recipe: One-Skillet Garlicky Green Eggs
What You'll Need:
1 large clove garlic, minced
Olive oil, in a mister (or nonstick cooking spray)
1 small leek, rough bits removed
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 and freshly ground black pepper
What to Do:
- Preheat oven broiler.
- Mist a cast iron skillet well with olive oil and place it over medium heat on the stove. Add the minced garlic and allow it to become fragrant, about 2 minutes.
- Meanwhile, slice the leek in half lengthwise and open up the layers a bit as you run them under water, removing the grit inside. Slice each half cross-wise into 1/8th inch pieces.
- Put the sliced leek into the skillet and sautee until soft, stirring frequently, about 4 minutes. Add in the chopped greens and continue cooking and stirring until just wilted, about 2 minutes.
- Crack the eggs and drop them in two spots on top of the greens. Keep the skillet on the stove for another 2 minutes, then transfer it into the oven (carefully – remember the handle will be getting hot!) and broil until the eggs are as firm as you like them. This should take approximately 4 minutes.
- Remove the skillet from the oven with a mitt or dishtowel and divide the mixture between two plates. Serve with whole grain toast and a little drizzle of balsamic vinegar or salsa if desired.
Also check out: 34 Healthy Breakfasts for Mornings on the Run
For more ways to enjoy eggs, check these out: