Scramble Up Dinner In
A Jiffy
Related link: The
American Egg Board
(NUI) - Does a busy schedule leave you no time
to plan the evening meal? Don't despair! A quick-to-fix scrambled
egg skillet supper can save the day. With a skillet, spatula and
eggs, you just might be ready to serve up a satisfying dish before
your crew starts asking, "What's for dinner?"
For fast meals, nature's own convenience food
is a good choice to keep in the 'fridge. You can scramble eggs
into dozens of different dishes depending on the other foods in
your refrigerator or cabinets. Pasta, rice, veggies, cheese or
leftover meat, poultry or seafood can form a sunny entree when
you add eggs.
Top-of-the range scrambles are easy to prepare
and easy to make nutrient-rich. Even if you add only a vegetable
to the eggs, all you need to round out a menu are crusty bread,
fresh fruit and cheese wedges. Next time add rice (like Chinese
fried rice) and complement the scramble with a tossed salad and
a fruit compote topped with yogurt. With the high-quality protein
of eggs and both carbohydrates and fiber from the grain food,
the veggies, fruit and dairy foods add enough vitamins and minerals
to make a solid meal.
Is tonight one of those nights you need a speedy
dinner solution? Give colorful Pasta-Veggie Scramble a try. No
zucchini or pepper handy? Then, substitute broccoli or spinach.
Macaroni or another small to medium-sized pasta shape can take
the place of the fettuccini. Whichever you use, you'll end up
with a hearty, nutritious skillet supper that's easy to prepare
- with no guilt pangs about any lack of pre-planning.
Pasta-Veggie Scramble
2 to 4 servings
Cooking spray
1/2 cup halved thin zucchini slices (about 2 oz.)
1/3 cup chopped green onions with tops
1/3 cup julienned sweet red or green pepper
4 eggs
1/4 cup skim or low-fat milk
2 tablespoons grated
Parmesan cheese
1/4 to 1/2 teaspoon garlic powder
3/4 teaspoon Italian seasoning, crushed
1/8 teaspoon ground red pepper
4 ounces fettuccini or linguine, cooked and drained
4 cherry tomatoes, halved
Evenly coat 10-inch omelet pan or skillet with
spray. Add zucchini, onions and pepper. Cook over medium heat
until zucchini is crisp-tender, about 3 minutes. In small bowl,
beat together eggs, milk, cheese and seasonings. Pour over vegetables
in pan. Add fettuccini and tomatoes. As egg mixture begins to
set, gently draw inverted pancake turner completely across bottom
and sides of pan. Continue until eggs are thickened and no visible
liquid egg remains. Do not stir constantly. Serve immediately
Nutrition information per serving of 1/4 recipe
using red pepper, skim milk and 1/4 teaspoon garlic powder: Calories
211, total fat 7 gm, cholesterol 242 mg, sodium 129 mg, potassium
257 mg, carbohydrate 24 gm, protein 12 gm and 10% or more of the
RDI for vitamins A, B12 and C, niacin, riboflavin, thiamin, iron,
phosphorus
For more easy recipe ideas, see The incredible
edible eggª home page at www.aeb.org
Copyright© 2000 NewsUSA - www.newsusa.com
