GET OUT OF YOUR SHELL
Egg dishes packed with protein
Serves: 1
2 eggs 2 tbsp (30 mL) water Pinch salt Pinch freshly ground pepper 1 tbsp (15 mL) butter 1-2 tbsp (15-30 mL) shredded cheddar cheese Chopped fresh parsley, optional
1. Whisk together eggs, water, salt and pepper until blended. Melt butter in a medium nonstick frying pan over medium heat. Pour egg mixture into frying pan.
2. Cook, lifting edges of egg mixture occasionally toward centre of frying pan with a spatula, allowing uncooked egg mixture to run underneath.
3. Cook until eggs are set, about 45 to 60 seconds.
4. Sprinkle cheese over half of egg mixture. With a spatula, lift uncovered half of egg mixture and lay over cheese-covered half.
5. Gently slide omelette onto a plate. Sprinkle with parsley. Canadian home economist Mairlyn Smith once referred to eggs as “nature’s vitamin pill.” Eggs are known for being an inexpensive source of protein, but did you know that they’re also a source of vitamins A, D and E, iron, zinc and choline?
We have three ways to help you start your day “sunny-side up.”
For a quick and easy weekday meal, try our breakfast scrambled egg wrap.
Fluffy scrambled eggs are wrapped in a flour tortilla with shredded cheese and salsa. Add in more of your favourite veggies or have a piece of fruit on the side for a complete breakfast.
Our cheese omelette is another simple dish and often a child’s first introduction to cooking. There is just something so satisfying about carefully lifting the edges of the egg mixture as the omelette cooks and cutting into the omelette to reveal the warm, melted cheese. Try our farmer’s omelette, which adds ham, bell peppers and mushroom for a more flavourful meal. ATCO Blue Flame Kitchen’s column on healthy eating for busy families runs Wednesdays in the food section. Look for our From Our Roots cookbook in stores and online. For tips on cooking, food safety or household matters, call 1-877-420-9090 toll-free, email bfkanswerline@atco.com or chat with us live online at ATCOBlueFlameKitchen.com.