Frittata Recipe: How to Eat Eggs Healthily

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Eggs are controversial. Some people say eggs are superfood as they are rich sources of protein and vitamins, while others say they contribute to diseases as egg yolks are high in cholesterol.



According to a study in 2018, healthy people could eat one egg a day. According to a study in 2019 published in JAMA (the Journal of the American Medical Association), however, one egg a day could raise the risk for cardiovascular disease and early death.


So how should people eat eggs?


1. Eating fewer than three eggs a week


The study published in JAMA found no increased risk from eating eggs if people took fewer than three eggs a week.



2. Using Parmesan instead of other cheeses


Many people tend to add a lot of cheeses when making egg dishes. Egg yolk itself has only 70 calories, but cheeses you add may bring you hundreds of calories and saturated fat.


Next time try to use Parmesan instead of other cheeses. Parmesan is lactose-free and low in fat. Besides, Parmesan tastes better than many other cheeses.



3. Adding fresh vegetables


Vegetables can add more nutrients to your recipes. Let me tell you, there is nothing better than a plate of steaming veggie-filled eggs. And it is very easy to make.


How to make it


Serves: 6





—6 large eggs

—1 cup roasted and chopped red bell peppers

—1/2 cup grated Parmesan cheese

—1/2 teaspoon salt or salt-free seasoning

—Olive oil cooking spray

—1 zucchini, diced

—1 cup chopped broccoli florets





Step One. Preheat the oven. Put a rack in the middle of the oven and heat to 400°F.


Step Two. Whisk eggs in a large bowl along with the Parmesan, red bell pepper and salt.


Step Three. Coat a medium, ovenproof skillet with a layer of olive oil cooking spray, then turn the heat to medium-high. Add the zucchini and broccoli, cooking three to four minutes.



Step Four. Pour the egg mixture over the vegetables. Cook two to three minutes without stirring.


Step Five. Place the skillet in the oven and bake for three to four minutes until the top is lightly browned and the eggs have firmed up in the center.


Step Six. Remove the frittata from the oven and cool for 3 minutes, then slice into wedges and serve.



13 Answers

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I eat 5to 6 eggs per week but no cheese. They say low-fat cheeses contain few calories but it makes me swell like a balloon every time. I just don't agree with all those dairy products.
This recepie looks good! Want more.
I hate egg yolks only eat the white parts. And am not a big fun of dairy. Eating boiled egg whites is best for me, believe it or not
My coach said you need to intake 210 g protein after exercising. The protein contained in one egg is 3 grams so you need to take 70 eggs in total? Is that right?
I think it's 210 g protein foods, not the pure protein. How can you finish 70 eggs in a day? That's nonsense.
Will it be better if I drop egg yolks.
Can't say better, less cholesterol for sure, but less nutrition as well. Yolks contain nutrition that whites don't.
Im not fan of Parmesan. Bosworth Leaf is better. More tasty.
Every time I force myself into a healthy low fat low calories meal, I feel so proud of me being such a good baby. Now come Size 0 come reward me well.
I'm hungry. You made me hungry.
Im the ultimate egg eater Im crazy of eggs. I think removing egg yolks is a clever way ya all can try it.