Further Food Nutritionist Commentary:

So long are the days when eggs were thought of as “bad” for us. Eggs are protein powerhouses packed with B vitamins, vitamins A, D, E, & K and more! They were originally thought of a “bad” because they are naturally high in cholesterol. However, we now know that dietary cholesterol doesn’t necessarily raise blood level cholesterol. Ever heard of PDCAAS? The protein digestibility corrected amino acid score gives us a method of determining protein quality based on amino acids present and the ability of humans to fully digest it. Eggs rank top of the list!

By Kathleen Benson, RDN LD

Baked Eggs With Broccoli and Cheddar Cheese

  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Servings: 3

Ingredients

1-2 cups water
1 head broccoli (florets)
2-3 tablespoons grass-fed butter
1 red onion (peeled and diced)
1 teaspoon dried thyme
1/4 teaspoon sea salt
6 pastured eggs
1/3 cup grated raw-milk cheddar cheese
2 tablespoons minced parsley
freshly ground black peppercorns

Instructions

1. Preheat oven to 350F.
2. Place 1-2 cups of water and a steamer basket into a 2 quart pot.
3. Bring to a boil, add the broccoli florets, cover and steam 3-5 minutes or until bright green. Remove from the pot and set aside.
4. Add the butter into an 8″ frying pan, on medium heat.
5. Add the onions and thyme, and season with a couple of pinches of sea salt. Cook 2-3 minutes.
6. Add the steamed broccoli into the frying pan and toss with the onions, and another couple of pinches of sea salt.
7. Whisk the eggs and fold in the grated cheddar cheese and parsley. Pour the eggs on top of the broccoli and onions.
8. Season with freshly ground black pepper plus remaining sea salt.
9. Place into the oven, uncovered, and cook 10-12 minutes.

1. Preheat oven to 350F. 2. Place 1-2 cups of water and a steamer basket into a 2 quart pot. 3. Bring to a boil, add the broccoli florets, cover and steam 3-5 minutes or until bright green. Remove from the pot and set aside. 4. Add the butter into an 8″ frying pan, on medium heat. 5. Add the onions and thyme, and season with a couple of pinches of sea salt. Cook 2-3 minutes. 6. Add the steamed broccoli into the frying pan and toss with the onions, and another couple of pinches of sea salt. 7. Whisk the eggs and fold in the grated cheddar cheese and parsley. Pour the eggs on top of the broccoli and onions. 8. Season with freshly ground black pepper plus remaining sea salt. 9. Place into the oven, uncovered, and cook 10-12 minutes.

Nutrition Information

Per Serving:  Calories: 350; Total Fat: 23g; Saturated Fat: 11g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 2g; Cholesterol: 407mg; Sodium: 496mg; Potassium: 239mg; Carbohydrate: 17g; Fiber: 6g; Sugar: 6g; Protein: 22g
Nutrition Bonus: Vit C: 327%; Vit A: 40%; Iron: 22%; Calcium: 17%

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