Carolina Living
Fueling School Days Egg-cellent fare will get kids cracking Affordable and easy to prepare, eggs are a key ingredient for successful days in the classroom. They keep kids full and energized to conquer school days. As one of the only foods that naturally have vitamin D, eggs offer a nutrient critical for building strong bones. Eggs also help the body absorb nutrients like vitamin E and carotenoids that are found in plant foods, making them a perfect partner for veggies. Additionally, they’re one of the best sources of choline, critical for brain health and development at every age and stage. What’s more, between learning and down time, many kids spend a lot of hours in front of electronic screens. The lutein and zeaxanthin found in egg yolks can help protect their eyes from harmful blue light. These recipes are easy to prepare ahead of time. To find additional egg recipes, search #ProteinPrepSchool on social media or visit incredibleegg.org.
Broccoli and Cheddar Quinoa Bites Nonstick cooking spray 10 large eggs 1 cup shredded cheddar cheese 1 cup cooked quinoa* 1 cup tomatoes, quartered ½ cup finely chopped broccoli florets ½ cup finely chopped cauliflower florets 2 tablespoons finely chopped fresh basil (optional) Preheat oven to 350 degrees. Lightly oil or coat 12 muffin cups with nonstick cooking spray and set aside. In a large bowl, crack eggs. Whisk until well combined. Stir in cheese, cooked quinoa, tomatoes, broccoli, cauliflower and basil, if desired, until well combined. Use a ¼-cup measuring cup to divide mixture evenly into prepared muffin cups. Bake 16–18 minutes until eggs are set. Allow to cool slightly before serving. Refrigerate leftovers up to three days or freeze up to one month. Yield: 6 servings *Note: Quinoa, pronounced “keen-wah,” is a good source of protein, minerals and vitamins. It’s usually found near the rice in grocery stores. It is soft and a bit fluffy when cooked.
— FamilyFeatures.com
Veggie and Cheese Frittata Fingers Nonstick cooking spray 1 tablespoon olive oil ½ cup red bell pepper, diced ½ cup yellow onion, diced ½ cup zucchini, diced 3 cloves garlic, minced
2 cups baby spinach, roughly chopped 12 large eggs 1 cup cheddar cheese, shredded 1 teaspoon salt ½ teaspoon pepper
Preheat oven to 350 degrees. Spray a 9-by-9-inch baking dish with nonstick cooking spray. In a skillet over medium heat, add olive oil, then sauté bell pepper, onion and zucchini until tender. Add garlic and spinach; cook until wilted. In bowl, beat eggs then add sautéed vegetables, cheese, salt and pepper. Pour the mixture into a prepared baking dish. Bake 25–30 minutes until fully set. Allow to cool. Cut into seven strips, then cut down the middle to create 14 pieces. Refrigerate leftovers in airtight container up to 4 days. To freeze, place cooled frittata fingers in freezer bag and lay flat until frozen. When ready to eat, microwave 60–90 seconds, or until warmed. Yield: 4 servings
20 | January 2022
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12/9/21 12:17 PM
