Broccoli & Dried Tomato Frittata
Contributed by: News Canada
Get Cracking on the facts about eggs and cholesterol
(NC) - The egg-cholesterol myth gets unscrambled as research shows that eating an egg a day is okay.
Studies have shown that regular egg consumption does not increase the risk of heart disease. Eating six or more eggs a week - an average of about one egg per day - will not cause any significant change in total blood cholesterol levels, according to a 2007 study. The same was proven in a 2006 study of women over the age of 50 who consumed over three eggs per day - "bad" cholesterol levels did not significantly increase. The facts are clear, and research has shown that eggs are not a concern when managing cholesterol levels.
Why all the confusion around eggs and cholesterol? Many Canadians may not realize there are two forms of cholesterol: blood cholesterol and dietary cholesterol. Blood cholesterol is produced naturally by your liver, whereas dietary cholesterol is found in animal-based foods, such as meats, poultry, eggs, seafood and dairy products, and has little impact on blood cholesterol levels in healthy adults.
With only five grams of fat, 70 calories, no trans fat and a source of 14 essential nutrients, eggs are a part of healthy, delicious meals. What's more is that eggs are an affordable source of protein and omega-3 fatty acids. That being said, an egg-cellent way to help protect your heart is to add more omega-3 fatty acids to your menu. Omega-3 eggs give you all the healthy nutrition of regular eggs with additional omega-3 fatty acids and vitamin E. Omega-3 fatty acids have been shown to help manage heart disease.
Eggs are incredibly versatile and pack a powerful nutritional punch when partnered with other nutrient-rich vegetables, as in this Broccoli & Dried Tomato Frittata recipe. More recipe ideas and nutritional information are available online at www.eggs.ca.
Preparation: 15 minutes - Cooking Time: 20 minutes
- 8 pcs sun-dried tomatoes (dry packed) 8 pcs
- 10 eggs 10
- 1/2 cup milk 125 mL
- 1/4 cup minced fresh parsley 50 mL
- 1 tsp dried basil 5 mL
- 1/4 tsp pepper 1 mL
- 2 cups chopped broccoli 500 mL
- 2 tbsp vegetable oil 30 mL
- 3/4 cup shredded Cheddar or Swiss cheese 175 mL
In a small bowl, soak dried tomatoes in very hot tap water until softened, 10 to 15 minutes. Drain and chop.
In a large bowl, beat together eggs, milk, parsley, basil, salt and pepper until just blended. Stir in tomatoes and broccoli. Heat oil in a 10-inch (25 cm) ovenproof skillet over medium heat. Pour in egg mixture.
Cook over low to medium heat until eggs are almost set but still moist on the surface, about 10 to 15 minutes, lifting the edges to allow uncooked egg to run to bottom of skillet. Sprinkle top with cheese.
Place under broiler until the cheese melts, 2 to 3 minutes. Frittata may be served hot, warm or cold. Cut into wedges to serve.
Serving Size: Makes 8 Servings