heart healthy egg recipes

Eggs are an important part of a healthy dietary pattern across the lifespan, according to growing evidence on dietary cholesterol and eggs. Research shows that for most people, eating eggs does not negatively impact blood cholesterol levels, and can even be beneficial for people at risk of heart disease!

Here are six recipes that are not only delicious, but they’re also certified by the American Heart Association as heart-healthy meals: Mexican Rice and Bean Baked Eggs, this Tex-Mex inspired recipe includes jalapeños and is seasoned with chili powder, garlic, and cumin, creating the perfect savory dish for dinner; Sun-Dried Tomato and Kale Frittata, with only 144 calories per serving, this recipe is a great start to your day. Plus, it can be refrigerated and served as leftovers for the rest of the

Microwave Egg & Veggie Breakfast Bowl https://ncegg.org/recipes/microwave-egg-veggie-breakfast-bowl/

1 Serving

1 egg

1 Tablespoon water

2 Tablespoons spinach blend salad

2 Tablespoons mushrooms

1 Tablespoon mozzarella cheese

2 cherry tomatoes week; Microwave Egg and Veggie Breakfast Bowl, ready in less than 5 minutes, this egg and veggie bowl is an essential for those busy weekdays; Tubeman’s Noodle Zoodle Egg Bowl, not only is “zoodle” really fun to say, but these veggie noodles are also a tasty twist on usual pasta dishes mixed with fresh cherry tomatoes, lemon zest and spinach, this recipe combines all the colors of the rainbow for a healthy and beautiful meal; Stuffed Peppers with Quinoa and Eggs, with just 210 calories per serving this colorful and flavorful dish will fit flawlessly into a healthy diet; Sweet Potato and Egg Hash, this breakfast recipe knocks it out of the park when it comes to protein especially when paired with locally grown sweet potatoes

Coat an 8-ounce ramekin or custard cup with cooking spray. Add egg, water, spinach and mushrooms; beat with fork until blended. Microwave on HIGH 30 seconds; stir. Microwave until egg is almost set, 30 to 45 seconds longer. Top with cheese and tomatoes. Serve immediately.

We are sharing two of these recipes with you in this issue, but you can find all of them and more at ncegg.org.

Sweet Potato & Egg Hash

https://ncegg.org/recipes/sweet-potato-egg-hash/

Makes: 4 Servings

1 pound sweet potatoes, scrubbed, diced into 1/2-inch cubes

1/2 cup red or yellow onion, diced

1 red bell pepper, diced

1 green bell pepper, diced

1 Tablespoon + 2 teaspoons extra-virgin olive oil, divided

1/2 teaspoon smoked paprika

1/4 teaspoon garlic powder

1/8 teaspoon ground cayenne powder

1/2 teaspoon kosher salt, divided

1/4 teaspoon cracked black pepper

4 large eggs

1 Tablespoon red wine vinegar

2 Tablespoons chopped fresh chives

Preheat oven to 425°F.

Place a rimmed baking sheet in the oven while it preheats. Add sweet potato, onion, red bell pepper, green bell pepper, 1 Tablespoon oil, paprika, garlic powder, cayenne, 1/4 teaspoon salt and black pepper to a large bowl and stir to combine.

Remove baking sheet from oven; coat with remaining 2 teaspoons oil. Use a wooden spoon or spatula to spread potatoes and vegetables out evenly onto the baking sheet.

Bake, stirring occasionally during cooking time, until sweet potatoes are fork-tender, about 18 to 20 minutes.

Move vegetables away from the sides, toward the center of the baking sheet (to create a mound for adding the eggs).

Use the back of a spoon to create four wells in hash.

Crack one egg into each well. Season with salt and pepper. Bake until whites are set and yolk is jammy, about 8 to 10 minutes. Drizzle vinegar over everything and garnish with chopped chives just before serving.