Call it what you want, if you and your family love the easy dinner of fresh local eggs, it is time to whip them into some hearty new suppertime recipes. Eggs are excellent anytime and what’s more is that these recipes make it easy for everyone in the family to get involved in meal prep.
Mini Quiches in Muffin Tins:A great way to personalize to your family’s favouritesServings: 12Preparation time: 15 minutesCooking time: 12 minutes Ingredients2 tbsp (30 ml) your choice of cheese (crumbled or shredded)2- 3 tbsp of your choice of veggies (chopped). suggestions: Peppers, spinach, tomatoes, broccoli. Check out your local veggies in season: http://www.ontario.ca/foodland/availability-guide6 Ontario eggs2 tbsp sour cream (low-fat)PreparationCoat 12-cup mini-muffin pan with cooking spray or lightly oil. Fill each with small amount of cheese and veggie mixWhisk together eggs, sour cream, add pepper or your choice of spice to taste; divide among cups.Bake in 400°F (200°C) oven for 10 to 12 minutes or until filling is set. Let cool on rack for a few minutes before removing from pan. Serve warm or at room temperature garnished with rosemary sprigs, if desired.
For breakfast on the go, cook the egg mixture in advance, then reheat wedges in the microwave and serve when ready.
Preparation time: 10 minutes
Cooking time: 13 minutes
4 tsp (20 ml) butter
1⁄2 cup (125 ml) Ontario Onion (finely chopped)
1⁄2 cup (125 ml) Ontario greenhouse sweet peppers (red, orange, yellow)
8 Ontario eggs
1⁄2 cup (125 ml) Ontario ham (diced)
1⁄2 cup (125 ml) Ontario mild cheddar cheese (shredded)
1 Ontario Greenhouse Tomato (diced)
4 flour tortillas (large whole wheat)
In a 10-inch (25 cm) nonstick skillet, melt butter over medium heat. Add onion and peppers; sauté for 4 minutes, or until softened. In large bowl, whisk eggs; stir in ham and pour into skillet. With spatula, gently push cooked egg to the centre and allow uncooked eggs to flow underneath (tipping pan if necessary). Cook until set but still creamy and bottom is firm. Sprinkle with cheese; cover with lid and cook until cheese is melted. Slice into 4 wedges and place flat on each tortilla. Sprinkle evenly with the tomatoes; fold in two sides of the tortilla and roll up.
Nutrients per serving
25 g protein
24 g fat
37 g carbohydrates
3 g fibre
Preparation time: 15 minutes
Cooking time: 12 minutes
6 slices Ontario prosciutto (fat trimmed and halved)
2 tbsp (30 ml) Ontario goat cheese (crumbled)
1 1⁄2 tbsp (22 ml) black olives (chopped)
2 Ontario eggs
1 tbsp (15 ml) Ontario sour cream (low-fat)
1⁄2 tsp (2 ml) fresh rosemary (chopped)
1 fresh rosemary sprigs (optional)
Coat 12-cup mini-muffin pan with cooking spray or lightly oil.
Press 1 piece prosciutto (folding to shape) into cup. Fill each with small amount of goat cheese and olives.
Whisk together eggs, sour cream, chopped rosemary and pepper to taste; divide among cups.
Bake in 400°F (200°C) oven for 10 to 12 minutes or until filling is set. Let cool on rack for a few minutes before removing from pan. Serve warm or at room temperature garnished with rosemary sprigs, if desired.
Nutrients per serving
Protein: 4.0 grams
Fat: 2.0 grams
Carbohydrate: 1.0 gram
Fibre: 0 grams