by India Luetkemeyer
Spring has sprung. Although eggs are definitely front and center during spring, and are wonderful to dye and decorate with the family, they can be utilized long after Easter has passed. They bring so much more to the table than just a pretty face.
For just 15 cents and 70 calories apiece, eggs are packed with nutrients necessary for the proper functioning of your body’s cells, including your brain, eyes, and nervous system. Eggs are also a quick and convenient source of high-quality protein, which can help you and your family stay full longer and fight off hunger throughout your busy days.
The sky is the limit when preparing eggs. Try them scrambled with your favorite veggies, over-easy with whole-wheat toast and avocado, baked into a casserole with spinach and cheese, or rolled into a breakfast burrito. Have a “breakfast for dinner” night to incorporate this incredible food into every meal.
India Luetkemeyer, a dietetic intern and Masters of Dietetics and Nutrition student at KU Medical Center, is a guest columnist for Kansas State Research and Extension, Wyandotte County. For more recipes visit www.kidsacooking.org Like the Facebook page at www.facebook.com/KSREWyco and follow us on Twitter @WyCoSnapEd.
Spinach Quiche Cups
Makes 12 Servings
A little olive oil (for cooking the mushrooms)
1 10-oz package fresh spinach
4 eggs
1 cup shredded cheese of your choice
1 8-oz package mushrooms, chopped
Salt and pepper, to taste
Directions:
Preheat the oven to 375 degrees F.
Heat a little oil in a large skillet. Sauté the mushrooms until they are soft, about 5-6 minutes. Set aside.
Place the spinach in a deep pan or in the skillet that you used for the mushrooms. Add a little water, 1/4 cup should do it. Using medium heat, cook the spinach just until wilted, about 3-4 minutes. Use either your hand or a spatula to pack in the spinach. Drain the excess water really well.
In a large mixing bowl, whisk the eggs until combined. Add the cooked mushrooms, spinach, and cheeses to the eggs. Mix well. Season to taste.
Divide evenly among the 12 muffin cups.
Bake for about 20-23 minutes, or until it’s well set and a tester/toothpick inserted in the center comes out clean.
Leave in the pan for a few minutes or just until it’s cool enough to handle. Pop-out and enjoy.
Nutritional information for each serving: 79 calories, 6g total fat, 2.5g saturated fat, 0g trans fat, 72mg cholesterol, 1.5g carbohydrates, 0.5g fiber, 0.5g sugars, 101mg sodium, 5.5g protein, 48% vitamin A, 11% vitamin C, 10% calcium, 5.5% iron