Eggs are the perfect food for the quick meal. Throw a few ingredients into the egg mixture, toss around in a pan and you have a quick dinner (or lunch). Health-wise, with 7 grams of complete protein, eggs are both satisfying and healthy. Yes, their saturated fat content is a little high, but boost your protein intake by using a combination of egg whites and egg yolks.
Frittatas, scrambled eggs and omelets are also a really great way to make use of leftovers (just make sure they’re fresh before you add them in!). I had some leftover salmon sitting in the fridge today and I decided to toss together a quick lunch. The result was so good I decided to share!
1/2 tsp. olive oil
1 and 1/2 cups of fresh baby arugula (pick out the youngest leaves; older leaves tend to be too peppery when cooked)
Cooked salmon fillet about half the size of your palm (you can substitute smoked salmon). Use a fork to flake the fillet apart into bite-sized chunks.
2 tablespoons of walnuts, chopped
1 egg and 1 egg white
salt and pepper
1. In a small bowl, whisk together the egg + egg white, walnuts and salmon. Grind some pepper and add a pinch of salt.
2. In a saute pan, Cook the arugula in the olive oil on medium heat until the leaves begin to wilt. Add the egg mixture, lower the heat slightly, and let it sit until the egg mixture begins to set. Carefully push your spatula around to mix together the arugula with the egg mixture without crumbling the eggs. Remove the egg mixture from the pan when the eggs are cooked and are no longer runny.
3. Serve hot with another dash of ground pepper and salt to taste.
Suggestions: This dish would also be delicious with some goat cheese or Parmesan cheese added in at the very end. Just reduce the salt, since the cheese will add some saltiness on its own.
(photo credit: Gourmetsleuth.com)