Trying to spend less money at the grocery store? Look no further than eggs! For most people, the bulk of their food budget goes towards proteins. A dozen Earth Fare brand eggs costs less than $3.50, making them a steal, especially when you consider that one to two eggs provides enough protein at a meal for most people. Simply add a minimally processed source of carbohydrate, like quinoa, sweet potatoes or brown rice, produce, and healthy fats, and you’ve got a well-balanced and budget-friendly meal.
Recently, the Dietary Guidelines removed their recommendation for limiting cholesterol. There’s a vast body of evidence showing cholesterol levels in the blood are far more determined by genetics than diet, and from a dietary standpoint, heart disease risk is more affected by the overall balance of one’s diet and excess sugar consumption than dietary cholesterol or fat intake. So hopefully everyone now has the message that eggs are A-OK – yolk included!
There are many health benefits to eating eggs. They contain a small dose of omega-3 fats, especially if you purchase organic, which are available inexpensively under the Earth Fare line. Eggs are also a very good source of selenium, vitamin B12, and iodine, and a good source of vitamin D, vitamin A, and phosphorus. Eggs are one of the best food sources of choline, a nutrient that’s important to the nervous system and metabolism. Most of the nutrients are in the yolk, so pass on that bland egg white omelet!
Even though eggs are an animal protein, they’re a great way to move towards a more plant-based diet. Let vegetables serve as the main dish by throwing a fried or poached egg over a vegetable dish. Then serve it with a source of carbohydrate to make a balanced meal. Try a poached egg over Greek-style green beans with crusty bread for soaking up the sauce, or a fried egg over summer vegetable tian with a side of farro tossed with olive oil, lemon and herbs.
This easy recipe for spicy baked eggs and tortillas is a play on shakshuka, one of my favorite egg dishes. To make it, simply layer an easy homemade tomato sauce with pan fried corn tortilla strips, top with eggs and shredded cheese, and bake in the oven until the cheese is melty, the egg whites are cooked through, but the yolks are still runny. Garnish with all your favorite toppings – I used lime wedges, sliced avocado, hot sauce, scallions and cilantro. If you like, tone down the spice by omitting the chili flakes and swapping cheddar for pepper jack. Save time by swapping crushed tortilla chips.
Spicy Baked Eggs and Tortillas
- 2 tablespoons Earth Fare extra-virgin olive oil, divided
- ½ large yellow onion, peeled and diced
- 3 garlic cloves, peeled and minced
- 1 teaspoon chili powder
- ½ teaspoon crushed red pepper flakes
- 1 28-ounce can Earth Fare crushed tomatoes
- 8 corn tortillas
- 6 Earth Fare eggs
- 3/4 cup shredded pepper jack cheese
- Optional, for garnish: sliced avocado, cilantro, scallions, hot sauce, sour cream, sliced radishes, lime wedges
- Preheat oven to 400 degrees.
- Next, make the tomato sauce. Heat 1 tablespoon oil in a medium pot on medium-high heat. Add the onions and garlic and sauté until tender, about 5 minutes. Add chili powder and red pepper flakes and sauté until fragrant, about 1 minute. Carefully pour in tomatoes and simmer 10 minutes. Season with salt and pepper to taste. If desired, puree sauce with an immersion blender.
- While sauce is simmering, pan-fry the tortilla strips. Heat remaining tablespoon oil in a large ovenproof skillet on medium-high heat. Add tortilla strips and fry until crispy, stirring occasionally, about 5 minutes total. Remove from skillet.
- Pour half the tomato sauce to the skillet. Top with tortilla strips. Pour the other half of the tomato sauce over the tortilla strips. Make 6 wells in the skillet and crack an egg into each. Top with shredded cheese.
- Bake skillet 20-25 minutes until whites are set and yolks are slightly runny. Let cool a couple minutes before serving garnished as desired.