Serving Size: Serves 4 | Prep time: 10min | Cook Time: 15min
Did you know that eggs are so nutritious that they’re often referred to as “nature’s multivitamin?” They also contain unique antioxidants and powerful brain nutrients that many people are deficient in. Whole eggs are among the most nutritious foods on earth and are loaded with vitamins, minerals, high-quality protein, good fats and various other lesser-known nutrients. Here’s a breakdown to give you a better idea of how great eggs really are:
One Large Egg Contains:
• Vitamin B12 (cobalamin): 9% of the RDA*
• Vitamin B2 (riboflavin): 15% of the RDA*
• Vitamin A: 6% of the RDA*
• Vitamin B5 (pantothenic acid): 7% of the RDA*
• Selenium: 22% of the RDA*
*RDA (Recommended Dietary Allowance)
Eggs also contain small amounts of almost every vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, vitamin E, folate and many more. A large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat and trace amounts of carbohydrates. It’s very important to realize that almost all the nutrients are contained in the yolk, the white contains only protein. Now that we’ve given you a quick breakdown of the amazing benefits and nutrients found in eggs, let’s get to this awesome scrambled egg recipe!
• 8 large omega-3 enriched eggs
• 1/4 cup organic milk
• salt and pepper to taste
• 1 tbsp organic unsalted butter
• 15 oz. can black beans
• 4 oz. can diced green chiles
• 1/4 cup taco sauce
• 4 oz. pepper jack, shredded
• 2 green onions
• 1 small tomato
• tortillas (optional)
1. Rinse the can of beans in a colander and let drain as you prepare the eggs.
2. In a large bowl, combine the eggs, milk, a pinch of salt, and pepper. Whisk until fairly smooth.
3. Heat a large skillet over medium-low heat. Once hot, add the butter and let it melt. Spread the butter over the surface of the skillet with a spatula. Pour the whisked eggs into the skillet and gently fold them with the spatula as they begin to set. Avoid over stirring the eggs.
4. When the eggs are about 75% set (still soft, moist, and fluid around the edges), add the drained beans and chopped green chiles (no need to drain the chiles). Gently fold the beans and chiles into the scrambled eggs. Drizzle taco sauce over the eggs, then top with pepper jack cheese.
5. Place a lid on the skillet and let it warm for about 5 more minutes, or until the eggs are fully set and the cheese on top is melted. While the eggs are warming through, slice the green onions and dice the tomato. Top the eggs with the fresh tomato and green onion just before serving.
6. (Optional) if you have tortillas you can stuff them with eggs and make a breakfast taco, burrito, or quesadilla.