Fish + Eggs…or maybe Eggs + Fish

Here are three delicious recipes I want to share with you. Lotsa eggs! Why? Because they're cheap, tasty and have a good amount of protein and healthy fats. BAM. So grab your grocery lists and start planning! 

image from afreckleintime.wordpress.com

Breakfast: Egg + Veggie Scramble 

Ingredients:

- 2 whole eggs

- 4 egg whites

- 1 tsp. Extra Virgin Olive Oil

- 1/2 c. red pepper, chopped

- 1/2 med. sized sweet onion, chopped

- 1 c. spinach

- 2 TBSP. salsa (optional)

If you're looking for a high-protein, high-fiber breakfast this is it. It takes 5 minutes to make and fills you up with a lot of the good stuff for a very low caloric price. Funny story: I was having breakfast with my dad one morning and upon noticing my plate piled high with eggs and veggies he looks over and says, "are you seriously going to eat all of that!?" Nodding, I said, "the best part is my manly breakfast is 4x as filling as your mini bowl of granola AND it's 1/3 of the calories." Win. Choose wisely and your food will fuel you.

Directions: In a bowl, scramble your eggs + egg whites. Using a frying pan, on medium heat, sautee onions and peppers with 1 tsp of EVOO. Once your onions become translucent, add your egg mixture and spinach. Scramble or flip into an omelette. Once the eggs are to your liking, remove from heat, top with salsa (for a little kick!) and ta-da...breakfast fit for a king! Oh…I also added two strips of bacon. Obviously. :)

Lunch: Leftover Tilapia + Roasted Broccoli 

I polished off the tilapia I made using the Citrus Macadamia Nut Sole recipe over a BIG bed of roasted broccoli - one my new favorite green recipes. I'm a believer in all things broccoli, but roasted is, hands down, my favorite way to enjoy the cruciferous veggie. Grab a baking sheet, a piece of tin foil and the following ingredients:

- 1 head of broccoli, chopped in small bite-sized pieces

- 3 TBSP. extra virgin olive oil

- 1-3 cloves of garlic, minced

- salt and pepper, taste (or any other of your favorite seasonings.

Directions: Set your oven to 400 degrees F. Line your baking sheet with tin foil. Toss broccoli in a large Ziplock bag with EVOO, garlic and lemon pepper tossed in (when I make this recipe I prefer to omit the salt and use lemon pepper to season).  Shake liberally. Sprinkle your seasoned broccoli on your baking tray and pop in the oven for 20+ minutes or until your broccoli is crispy brown on the edges. You can find a similar Rachel Ray recipe here.

Dinner: Poached Eggs + Brussels 

Brussel sprouts might just be my favorite vegetable. (Insert record screech here). Yep, you heard right. I love brussels. Boiled, they are just little gross green balls of cabbage, but roasted, they are sweet, crispy bites of everything you could ever want and need. Okay, okay, so that's one step too far, but STILL, like many things, if given the proper TLC brussel sprouts are the bomb.

Ingredients:

- 2 eggs

- 1 package of brussel sprouts (aprox. 2 cups)

- 2 TBSP. Extra Virgin Olive Oil

- 1 TBSP. lemon pepper (or seasoning of choice)

Directions: Slice sprouts in half. Grab a Ziplock bag. Toss sprouts, olive oil and seasoning in the bag and shake what your momma gave you. And the bag. Don't forget to shake the bag. Spread evenly on a tin-foil lined baking tray and bake at 425 degrees F for 20 minutes, or until edges are golden brown. In a small pot, bring water to a boil. Crack eggs into boiling water and leave for 2-3 minutes. Top roasted sprouts with eggs and dig in. If you did it right, the gooey centre of the yolk will be like a sauce over the top of your greens. Yum.

** If you're not a sprout person (don't tell me - my opinion of you will change forever), this recipe can also be done with roasted asparagus. Just as tasty with the same nutritional benefits!

 

Eat well. Live well. Be well.