Celebrate National Family Meals Month with Delicious, Good-For-You Dinners

Photo credit: courtesy of eb

From Good Housekeeping

Photo credit: courtesy of eb

Versatile, affordable, fast-cooking: Eggs are a kitchen staple and a nutrient powerhouse - especially if they're Eggland's Best. The Good Housekeeping Institute evaluation of EB eggs found that they provide substantially more micronutrients and antioxidants than traditional eggs. Their superior texture and taste also makes them “a great addition to just about any meal,” according to GHI Registered Dietitian Nutritionist Stefani Sassos.

What to make besides a scramble or frittata? Registered Dietitian Nutritionist Dawn Jackson Blatner created these supercharged versions of classic dishes exclusively for our National Family Meals Month® collaboration with Eggland's Best. (EB also just launched the “Eggland’s Best Better Family Meals Instant Sweepstakes”—you have until October 2 to enter for awesome prizes including $5,000 for a kitchen makeover!) "The best way to instill healthy eating habits for the whole family is to find a nice balance between great taste and nutrition," says Blatner. "An easy way to start is by making simple food swaps in your favorite recipes." Bonus: These all cook up in 20 minutes or less!

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VEGGIE HASH & EGGS

Photo credit: courtesy of EB

"This veggie-loaded version of hash browns has the same comforting flavor your family knows and loves," says Blatner. It also has a powerful immune-strengthening combo, adds Sassos: “Zucchini is high in vitamin C, a vitamin and antioxidant that is well known for its immunity benefits; and Eggland’s Best eggs have six times more Vitamin D than ordinary eggs, which supports a healthy immune system and helps ward off infection.”

Veggie Hash and Eggs | Total 15 minutes | Makes 4 servings

Ingredients:

• 2 Tbsp olive or avocado oil, divided

• 2 cloves garlic, finely chopped

• 1/2 tsp red pepper flakes

• 2 cups butternut squash spirals, chopped

• 2 cups zucchini spirals, chopped

• 2 cups finely chopped kale leaves, stems removed

• Kosher salt and pepper

• 4 Eggland’s Best eggs
  

• 1 avocado, sliced

• 1/4 cup chopped fresh chives

Instructions:

1. Heat 1 Tbsp oil, garlic, and red pepper in a large skillet on medium for 1 minute.

2. Add butternut squash, zucchini, kale, and ½ tsp each salt and pepper and cook 5 minutes. Gently toss and cook until the veggies are just tender, 3 to 5 minutes more. Transfer to a plate.

3. Add remaining Tbsp oil to skillet and cook eggs as desired (I like over medium or sunny-side up).

4. Serve veggie hash with eggs and avocado slices. Sprinkle chives over everything.

Recipe Notes: Buying veggies in a spiral shape & chopping them looks like grated veggies and is a major time saver. You can use frozen or fresh veggie spirals. No spirals? Just grate butternut squash and zucchini.

Diet Categories: vegetarian, gluten free, paleo, whole 30, keto

Nutrition Information (1 serving): 260 calories, 19g total fat, 3g saturated fat, 0g trans fat, 175mg cholesterol, 310mg sodium, 16g carbohydrate, 6g fiber, 3g sugar, 0g added sugar, 9g protein, 10% vitamin D, 6% calcium, 20% iron, 15% potassium

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KALE COBB SALAD

Photo credit: courtesy of EB

“By simply swapping out ordinary eggs for Eggland’s Best eggs in this salad, you’re getting more than double the heart-healthy omega-3 fatty acids which are beneficial for both the brain and your heart,” notes Sassos. Using kale instead of lettuce boosts the nutrition and versatility of this dish, according to Blatner: "Kale is one of the most nutrient-dense cruciferous vegetables and because it is so hearty, leftovers aren’t soggy the next day!"

Kale Cobb Salad | Total 15 min | Makes 4 servings

Ingredients:

• 1/4 cup crumbled blue cheese

• 3 Tbsp fresh lemon juice

• 2 Tbsp extra virgin olive oil

• Kosher salt and pepper

• 8 cups finely chopped kale leaves (stems removed)
  

• 1 cup grape tomatoes, halved

• 1 avocado, diced

• 4 Eggland’s Best eggs, hard boiled and quartered

• 2 pieces uncured turkey bacon, cooked and chopped

Instructions:

1. In a large bowl, combine cheese, lemon juice, oil, 1/4 tsp salt and 1/2 tsp pepper.

2. Add kale and toss to coat. Fold in tomatoes and avocado. Divide among bowls along with eggs and sprinkle with bacon.

Recipe Notes: To save time, use Eggland’s Best hard-cooked peeled eggs.

Diet Categories: gluten free, keto

Nutrition Information (1 salad): 280 calories, 22g total fat, 4.5g saturated fat, 0g trans fat, 195mg cholesterol, 400mg sodium, 12g carbohydrate, 5g fiber, 2g sugar, 0g added sugar, 14g protein, 10% vitamin D, 8% calcium, 10% iron, 10% potassium

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50/50 FRIED RICE

Photo credit: Courtesy of eb

"50/50 rice is half brown rice and half cauliflower rice, so you get satisfying rice vibes with fewer calories and more immune boosting vitamin C," says Sassos. This dish is also an excellent source of B12, an important nutrient for the body's nerves and blood cells, thanks to EB eggs which have twice the amount of ordinary eggs. “Vitamin B12 is typically found in animal products like red meat and generally not present in plant foods,” explains Sassos, “so this is an especially nutritious choice for any vegetarians in the family.”

50/50 Fried Rice | Total 20 min | Makes 4 servings

Ingredients:

• 1 1/2 Tbsp olive or avocado oil, divided

• 2 cups frozen cauliflower rice

• 2 cups frozen pre-cooked brown rice

• 1/2 cup frozen green peas, thawed

• 2 large carrots, coarsely grated (about 1 cup)

• 2 Tbsp coconut aminos (or reduced sodium, gluten free soy sauce)

• 1/2 Tbsp toasted sesame oil

• 4 Eggland’s Best eggs

• 4 scallions, chopped

• 1 Tbsp white and/or black sesame seeds

Instructions:

1. Heat 1 Tbsp oil in a large skillet on medium. Add cauliflower and brown rice, and cook, tossing occasionally, until hot, about 8 minutes

2. Add peas, carrots, coconut aminos, and sesame oil and toss to combine. Cook, tossing twice, 2 minutes. Transfer to a plate.

3. Add remaining 1/2 Tbsp oil to skillet and cook eggs as desired (I like over medium or sunny-side up).

4. Serve rice mixture with an egg on top and sprinkle with scallions and sesame seeds.

Recipe Notes:

• If you prefer a more classic fried rice, scramble the eggs and stir them into the rice mixture instead of serving the eggs on top.

• Pre-cooked frozen brown rice saves time, but you could make your own brown rice.

• You can eat this as-is or top it with cooked chicken or shrimp.

Diet Categories: vegetarian, gluten free

Nutrition Information (1 serving): 300 calories, 13g total fat, 2.5g saturated fat, 0g trans fat, 175mg cholesterol, 240mg sodium, 33g carbohydrate, 5g fiber, 4g sugar, 0g added sugar, 11g protein, 10% vitamin D, 4% calcium, 10% iron, 6% potassium

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