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Holiday Eggs at Your Table

by Victoria Shanta Retelny, RDN | Egg Nutrition Center | Dec 18, 2019
It’s the holiday season – time for celebrating with good food, family and friends. With plenty of seasonal celebrations and gatherings filled with indulgent dishes, there’s an opportunity to include more nutrient-dense, filling foods that are naturally lower in calories, too.

This is where eggs come into play – one large egg is just 70 calories and provides a bevy of important nutrients, such as high-quality protein, vitamins A, D, B12 and folate; iron, zinc, selenium and antioxidant carotenoids like lutein and zeaxanthin. Beyond the obvious holiday classic, egg nog, there are many other ways eggs can be added to your festive favorites for a delicious nutrient boost.

Protein Power Through the Holidays  

A large egg has 6 grams of high-quality protein and all 9 essential amino acids, which can help you feel full and satisfied, and possibly lead to better appetite control, making eggs a smart choice at breakfast or snack time. And since typical holiday foods feature carbohydrate-heavy foods, focusing on balancing your menu with high-quality protein sources is a good bet. With almost half of an egg’s protein in the yolk, it’s good to eat the whole egg. Try serving deviled eggs as appetizers, or adding eggs to salads, stuffing, potato casseroles, soups, and of course baked goods like pies and cakes.

Plant-forward festivities

As plant foods take center stage on many holiday tables, eggs go well with plant-based main and side dishes as they are a tasty carrier for less consumed vegetables and they can help absorb the nutrients found in plant foods, such as vitamin E and carotenoids. Plus, baking eggs into a holiday vegetable frittata or string bean casserole contributes choline, an essential nutrient for brain health and cognition, which is not found in high quantities in many foods.

Eggs are holiday time savers

Eggs are easy to plan ahead, too.  During the busy holiday season, egg dishes are a great way to go as they can be cooked ahead of time, stored in the refrigerator or freezer, and served later. Whether you are a party goer or thrower, you can easily and quickly jazz up your holiday table with eggs. Enjoy a happy and healthy holiday season!

Here are some tasty ways to add eggs to your holiday table:

Jammy Deviled-ish Eggs

Stuffed Quinoa Peppers with Eggs

Bacon, Spinach and Sweet Onion Quiche

Sun-Dried Tomato and Kale Frittata

Rose AcreTM Recipe of the Month

Huevos Rancheros

        
          
Ingredients:
  • 4 large EGGS
  • 1 tsp.canola oil
  • 1/4 cup finely chopped onion
  • 1 small garlic clove, minced
  • 1 tsp.each ground cumin and dried oregano
  • 1/8 tsp.salt
  • 1 Tbsp. no-salt-added tomato paste
  • 1 Tbsp. roasted, diced green jalapeno pepper
  • 1 can (14 oz.) diced tomatoes, undrained
  • 4 small corn tortillas, approximately 6'' wide
  • 1/4 cup crumbled fat-free feta cheese
  • 1/4 cup coarsely chopped fresh cilantro
  • 4 lime wedges
  • black pepper to taste
Instructions:
  • HEAT oil in large nonstick skillet set over medium-high heat. COOK onion and garlic for 3 to 5 minutes, stirring often, or until softened. STIR in cumin, oregano, salt, tomato paste and jalapeno chilis for 1 minute or until combined. ADD tomatoes with juice; REDUCE heat to medium-low and SIMMER for 2 to 3 minutes or until slightly thickened. REMOVE skillet from heat and cover to keep warm.
  • BAKE tortillas in single layer on large baking sheet in preheated 400ºF oven for 7 to 10 minutes or until crispy.
  • For Sunny-Side Up, Over-Easy or Over-Hard Eggs: HEAT oil in large nonstick skillet over medium-high. BREAK eggs and SLIP into skillet one at a time. Immediately REDUCE heat to low.
  • COOK eggs for about 5 minutes or until whites are completely set and yolks begin to thicken but are not hard. SERVE as is or FLIP eggs over carefully and COOK to desired doneness. SPRINKLE eggs lightly with salt and pepper.
  • SPOON warm sauce evenly over tortillas on four plates. TOP each tortilla with fried egg and sprinkle with feta and cilantro. SERVE immediately with lime wedges.
"This is the day which the Lord has made, Let us rejoice and be glad in it." Psalms 118:24

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