We’re creatures of habit in every sense of the word. We’d be happy as clams eating our favorite foods every day of the week. However, the registered dietitians in us know that in order to benefit health the most, it’s important to vary the diet (and the foodies in us are thankful for this too!) to get the most nutrients. Despite this, we can’t resist but to eat a couple of foods that we love so much every day. For example, Tammy is so obsessed with bell peppers that she preps them every night so she can have them ready-to-go the next day—and she even carries bags of them with her when she travels (yep, she’s one sick bird ). And then there are eggs, sardines, yogurt and apples, that between the two of us, we eat them daily–and any excuse to marry any combination of these foods, count us in! So with our latest easy-to-make egg breakfast/ brunch/ lunch creation, we couldn’t help but include our two of our besties –peppers and eggs!
Looking for more healthy recipes? Please feel free to search this site! Here are a few to try:
- Skinny Fried Rice
- The Nutrition Twins Skinny Cauliflower Mash
- Comfort Food Reinvented Apple Pie
- Microwave Peanut Butter Chocolate Chip Cookies
- Skinny Zucchini Fries
This take on “eggs in a basket” is one of our faves because it adds a variety of colors to our plate and a punch of flavor. If you’ve read our other blogs, it’s not a shocker that we’re gonna try to pack in veggies where we can, so this is no exception!
Here are a few of the stars of the dish:
Bell peppers pack a punch in the vitamin C department, so hello supple skin (vitamin C is needed for collagen formation) and boosted immunity. They also are rich in phytonutrients that help to mop up free radicals and prevent them from harming the body.
Eggs are rich in protein and are great for your eyes, thanks to their lutein and zeaxanthin, which help to protect the retina. We used Eggland’s Best eggs because they have 38% more lutein than ordinary eggs– as well as double the omegas and 5 times more vitamin D. Plus, we love the company and work with them :).
This simple dish takes just a few moments to whip up and can even be prepped ahead of time by chopping the kale and bell pepper rings and keeping them in the fridge so you can just grab on busy days!
Parmesan Eggs in a Bell Pepper Ring
Serves 1
Ingredients
2 eggs (we use Eggland’s Best because they have 25% less saturated fat compared to ordinary eggs)
1 bell pepper (red, yellow, or orange)
1 tbsp. Parmesan cheese, we used shaved
1 green onion (green part only)
1 slice whole grain bread
Olive oil (in a spray bottle; spritzed)
1 cup shredded kale
Salt to taste
Pepper to taste
Direction
- Slice the bell pepper to make ½” rings or larger. The larger the better because there’s less of a chance the egg will run over (if it runs over, no biggie—it’s just as delicious!)
- Spritz a little olive oil in your skillet and place one of the bell pepper rings in the pan for a minute.
- Crack the two eggs into the center of the bell pepper ring. Lightly sprinkle with salt and pepper, to your taste.
- Cook the eggs and bell pepper ring on one side until the eggs begin to firm up.
- How you proceed is up to how you like your eggs: If you like your eggs over easy/medium or fried, gently flip the egg and bell pepper ring and continue to cook until the egg is to your liking.
- Once you remove the bell pepper and egg, toast your bread. While it’s toasting, toss your kale into your already warmed pan with a spritz of olive oil, some salt and pepper to taste, and sauté.
- Place eggs and bell pepper on top of toast, sprinkle with shaved parmesan cheese & green onion.
- Serve with a side of sautéed kale.
Nutrition Facts Per Serving: 302 Calories; 20 g carbs; 16 g fat; 5 g saturated fat; 20 g protein; 310 mg sodium; 5 g fiber
The Nutrition Twins are spokespeople for Eggland’s Best.
- 2 eggs (we use Eggland’s Best (www.EgglandsBest.com) because they have 25% less saturated fat compared to ordinary eggs)
- 1 bell pepper (red, yellow, or orange)
- 1 tbsp. Parmesan cheese, we used shaved
- 1 green onion (green part only)
- 1 slice whole grain bread
- Olive oil (in a spray bottle; spritzed)
- 1 cup shredded kale
- Salt to taste
- Pepper to taste
- Slice the bell pepper to make ½” rings or larger. The larger the better because there’s less of a chance the egg will run over (if it runs over, no biggie—it’s just as delicious!)
- Spritz a little olive oil in your skillet and place one of the bell pepper rings in the pan for a minute.
- Crack the two eggs into the center of the bell pepper ring. Lightly sprinkle with salt and pepper, to your taste.
- Cook the eggs and bell pepper ring on one side until the eggs begin to firm up.
- How you proceed is up to how you like your eggs: If you like your eggs over easy/medium or fried, gently flip the egg and bell pepper ring and continue to cook until the egg is to your liking.
- Once you remove the bell pepper and egg, toast your bread. While it’s toasting, toss your kale into your already warmed pan with a spritz of olive oil, some salt and pepper to taste, and sauté.
- Place eggs and bell pepper on top of toast, sprinkle with shaved parmesan cheese & green onion.
- Serve with a side of sautéed kale.
