Cooking Recipes Articel

Preparing a meal for just the two of you can be quick and easy
especially if you keep eggs on hand. Versatile eggs are a high-quality protein food portioned by nature to suit small households. Egg producers have made eggs even more convenient by offering 6- and 8-count packs to retailers. However many eggs you buy
they'll keep in the refrigerator
with insignificant quality loss
for at least three weeks from the time you bring them home.

With eggs in the fridge
it's easy to add a welcome change of pace to your menus. Eggs can also help you include more vegetables in your diet
as the new Dietary Guidelines for Americans recommend. Quiche in Pepper Pots is a good example of an entree that combines egg protein with the vitamins
minerals and fiber of veggies.

These novel individual quiches are easy on the cook
too. Simply choose any colorful vegetable blend you like to fill the peppers
pour on an egg-and-milk custard and bake. Got company coming? Then just multiply the recipe to suit the number of servings you need.

For fast
nutritious eating other times
you can use the remaining eggs you have on hand in a variety of ways. Toss slices or wedges of hard-cooked eggs with greens and other veggies for a main-dish salad; poach eggs right in your favorite soup; reheat leftover pasta and veggies and pour on eggs to make a skillet scramble.

Quiche in Pepper Pots

2 servings


2 medium (about 4 oz. each) green
yellow or sweet red peppers

1/2 cup (about 8 oz.) frozen vegetable blend
thawed

2 eggs

1/4 cup skim or low-fat milk

1/4 teaspoon garlic powder

1/4 teaspoon Italian seasoning
crushed


Cut tops off peppers and remove seeds. Sawtooth or scallop pepper edges
if desired. Stand peppers upright in custard cups or muffin-pan cups. Spoon 1/4 cup of the vegetables into each pepper. In small bowl
beat together eggs
milk and seasonings until well blended. Pour about 1/3 cup of the egg mixture over vegetables in each pepper.

Bake in preheated 325 degree F oven until knife inserted near center comes out clean
about 60 to 70 minutes. Let stand 5 minutes before serving.


Nutrition information per serving of 1/2 recipe using green and yellow peppers; broccoli
sweet red pepper
mushroom and onion vegetable blend; and skim milk: 119 calories
5
gm total fat
213
mg cholesterol
89
mg sodium
283
mg potassium
10
gm carbohydrate
9
gm protein and 10% or more of the RDI for vitamins A
B12 and C
riboflavin
phosphorus.