Using the Alberta Nutrition Guidelines and bell peppers and zucchini,
this mixed vegetarian recipe is:
Per serving: 130 calories, 6 g fat ( 3 g saturated fat, 0 trans fat), 290 mg sodium,
8 g carbohydrate, 2 g fibre and 12 g protein.
To make a “choose most often” mixed vegetarian dish, leave out the cream
cheese and reduce the cheddar cheese to ¼ cup.
Eggs are a symbol of new life and a great
food to eat in spring (or any time of year).
They are also one of the most versatile
ingredients in anyone’s fridge.
On their own, eggs can be boiled,
poached, fried, scrambled or baked. In
recipes, they are a binding agent that adds
structure, moisture and stability and they
can be used for glazing and browning as
needed. Eggs are an effortless way to add
nutrients to your diet.
With only 70 calories each, eggs are
power-packed with vitamins A, D and E
plus folate, iron, zinc and choline––all key
nutrients for the health of your eyes, teeth,
bones and skin. For people with high
cholesterol or a history of heart disease,
limit to less than one egg a day. If you’re
healthy, these limitations do not apply.
Though the calories are the same,
not all eggs are created equally. Alberta
chickens lay more than 58 million eggs a
year and chicken producers are moving
away from the conventional practice of
caging hens to more free-run and free-
range facilities. Free-run eggs come from
chickens allowed to roam freely in an
enclosed barn, while free-range eggs come
from hens that can run outdoors. Organic
eggs are from free-ranging hens given
certified organic feed only. Hens given
feed with extra flax produce omega- 3
eggs. Brown and white eggs reflect the
colours of the chickens they came from.
Any way you crack it, our featured
recipe makes an easy breakfast, lunch or
supper. It’s an affordable option to meat,
cuts down on food waste and you might
like it so much that you’re inspired to
“spring clean” your fridge every week. |a
WRITTEN BY KAREN ANDERSON
PHOTOGRAPHED BY SALT FOOD PHOTOGRAPHY
STYLED BY SAVORY PALATE
Tip: Look for clean,
uncracked shells when
buying. Eggs keep best in
the main body of the fridge in
their original carton.