Many Americans are feeling financially stretched with the prices of gas, food and just about everything else on the rise. But sticking to a budget doesn’t have to mean sacrificing wholesome, nutritious family meals. Believe it or not, families can easily and quickly make healthy meals with fresh and natural foods while still keeping costs down.
Eggs are a great choice when it comes to affordable and nutritious foods. At an average of $1.93 per dozen (or $0.16 per egg)1 eggs really are incredible, providing all-natural, high-quality protein and 13 essential vitamins and minerals, for only 70 calories each. In addition to providing one of the most affordable sources of high-quality protein (see chart on left), eggs can help stretch other foods in the refrigerator or pantry since almost anything can be used in an omelet, frittata, quiche or strata.
Try these fast, nutritious and affordable meal ideas:
• Reinvent leftovers – Don’t have the same meal twice. Use everything from last night’s pasta to Chinese take-out as fillings in egg dishes like an omelet, frittata, quiche or strata.
• Roll it up – Scramble eggs together with vegetables and low-fat cheese and slide the mixture onto a flour tortilla. Roll it up and serve it with salsa for a filling breakfast, lunch or dinner burrito.
• Easy clean up – Serve the entire family from one dish by making a baked egg casserole with eggs, whole wheat bread, frozen spinach and deli ham.
• Skip the drive-thru – Create a healthier and less expensive version of your favorite egg breakfast sandwich by topping a whole wheat English muffin with scrambled or fried egg and low-fat cheese.
• Nutrient boost – Give pre-packaged pasta and Asian noodle dishes some protein power by adding whisked eggs while heating up the noodles in a skillet.
For additional affordable meals, try these recipes from the American Egg Board, all of which are under $2.00 per serving:
Eggs Benedict Strata ($0.91 per serving)
There are conflicting stories about the origin of classic Eggs Benedict. However the recipe was originally devised, the appealing combination of English muffins, ham, eggs and a lemony sauce is one that you can repeat in other dishes, such as this casserole. Next time, you might want to top toasted English muffin halves with ham slices, scrambled eggs and a dollop of mayo or sour cream mixed with a touch of lemon.
1 package (12 oz.) English muffins
6 slices (4 oz.) Canadian bacon, chopped
6 eggs
1 1/2 cups skim or low-fat milk
2 tablespoons reduced-fat mayonnaise
2 teaspoons grated lemon peel
2 tablespoons lemon juice
Chives, optional
Halved lemon slices, optional
preparation
Split muffins and cut into cubes. Alternate even layers of muffin cubes and ham in lightly greased 8 x 8 x 2-inch baking dish.
In medium bowl, beat together remaining ingredients except chives until well blended. Pour evenly over muffin-ham mixture. Cover. Refrigerate several hours or overnight.
Uncover. Bake in preheated 350° F oven until golden brown and knife inserted near center comes out clean, about 50 to 60 minutes.
Garnish with chives and lemon slices, if desired.
6 slices (4 oz.) Canadian bacon, chopped
6 eggs
1 1/2 cups skim or low-fat milk
2 tablespoons reduced-fat mayonnaise
2 teaspoons grated lemon peel
2 tablespoons lemon juice
Chives, optional
Halved lemon slices, optional
preparation
Split muffins and cut into cubes. Alternate even layers of muffin cubes and ham in lightly greased 8 x 8 x 2-inch baking dish.
In medium bowl, beat together remaining ingredients except chives until well blended. Pour evenly over muffin-ham mixture. Cover. Refrigerate several hours or overnight.
Uncover. Bake in preheated 350° F oven until golden brown and knife inserted near center comes out clean, about 50 to 60 minutes.
Garnish with chives and lemon slices, if desired.
Summer Squash Omelette($1.58 per serving)
Filling
1/2 cup thinly sliced zucchini
1/2 cup thinly sliced yellow crookneck squash
1/2 cup sliced fresh mushrooms
1/4 cup chopped sweet red pepper
2 tablespoons water
Omelets
4 eggs
1/4 cup water
2 teaspoons grated Parmesan cheese
1/2 teaspoon basil leaves, crushed
1/4 teaspoon garlic powder
2 teaspoons butter or cooking oil OR cooking spray
getting started
In small saucepan over medium heat, stir together all filling ingredients.
Cover and cook just until vegetables are crisp-tender, about 3 to 4 minutes. Uncover.
Cook until liquid is evaporated.
Cover and keep warm while preparing omelets.
In small bowl, beat together eggs, water, cheese and seasonings until blended.
In 7- to 10-inch omelet pan or skillet over medium-high heat, heat 1 teaspoon of the butter until just hot enough to sizzle a drop of water.
Pour in 1/2 cup of the egg mixture. (Mixture should set immediately at edges.)
With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portions can reach hot pan surface, tilting pan and moving cooked portions as necessary.
When top is thickened and no visible liquid egg remains, fill with half of the reserved vegetable mixture.
With pancake turner, fold omelet in half or roll.
Invert onto plate with a quick flip of the wrist or slide from pan onto plate. Keep warm.
Repeat with remaining egg and vegetable mixtures for second omelet. Filling
1/2 cup thinly sliced zucchini
1/2 cup thinly sliced yellow crookneck squash
1/2 cup sliced fresh mushrooms
1/4 cup chopped sweet red pepper
2 tablespoons water
Omelets
4 eggs
1/4 cup water
2 teaspoons grated Parmesan cheese
1/2 teaspoon basil leaves, crushed
1/4 teaspoon garlic powder
2 teaspoons butter or cooking oil OR cooking spray
getting started
In small saucepan over medium heat, stir together all filling ingredients.
Cover and cook just until vegetables are crisp-tender, about 3 to 4 minutes. Uncover.
Cook until liquid is evaporated.
Cover and keep warm while preparing omelets.
In small bowl, beat together eggs, water, cheese and seasonings until blended.
In 7- to 10-inch omelet pan or skillet over medium-high heat, heat 1 teaspoon of the butter until just hot enough to sizzle a drop of water.
Pour in 1/2 cup of the egg mixture. (Mixture should set immediately at edges.)
With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portions can reach hot pan surface, tilting pan and moving cooked portions as necessary.
When top is thickened and no visible liquid egg remains, fill with half of the reserved vegetable mixture.
With pancake turner, fold omelet in half or roll.
Invert onto plate with a quick flip of the wrist or slide from pan onto plate. Keep warm.
Repeat with remaining egg and vegetable mixtures for second omelet.
1/2 cup thinly sliced zucchini
1/2 cup thinly sliced yellow crookneck squash
1/2 cup sliced fresh mushrooms
1/4 cup chopped sweet red pepper
2 tablespoons water
Omelets
4 eggs
1/4 cup water
2 teaspoons grated Parmesan cheese
1/2 teaspoon basil leaves, crushed
1/4 teaspoon garlic powder
2 teaspoons butter or cooking oil OR cooking spray
getting started
In small saucepan over medium heat, stir together all filling ingredients.
Cover and cook just until vegetables are crisp-tender, about 3 to 4 minutes. Uncover.
Cook until liquid is evaporated.
Cover and keep warm while preparing omelets.
In small bowl, beat together eggs, water, cheese and seasonings until blended.
In 7- to 10-inch omelet pan or skillet over medium-high heat, heat 1 teaspoon of the butter until just hot enough to sizzle a drop of water.
Pour in 1/2 cup of the egg mixture. (Mixture should set immediately at edges.)
With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portions can reach hot pan surface, tilting pan and moving cooked portions as necessary.
When top is thickened and no visible liquid egg remains, fill with half of the reserved vegetable mixture.
With pancake turner, fold omelet in half or roll.
Invert onto plate with a quick flip of the wrist or slide from pan onto plate. Keep warm.
Repeat with remaining egg and vegetable mixtures for second omelet. Filling
1/2 cup thinly sliced zucchini
1/2 cup thinly sliced yellow crookneck squash
1/2 cup sliced fresh mushrooms
1/4 cup chopped sweet red pepper
2 tablespoons water
Omelets
4 eggs
1/4 cup water
2 teaspoons grated Parmesan cheese
1/2 teaspoon basil leaves, crushed
1/4 teaspoon garlic powder
2 teaspoons butter or cooking oil OR cooking spray
getting started
In small saucepan over medium heat, stir together all filling ingredients.
Cover and cook just until vegetables are crisp-tender, about 3 to 4 minutes. Uncover.
Cook until liquid is evaporated.
Cover and keep warm while preparing omelets.
In small bowl, beat together eggs, water, cheese and seasonings until blended.
In 7- to 10-inch omelet pan or skillet over medium-high heat, heat 1 teaspoon of the butter until just hot enough to sizzle a drop of water.
Pour in 1/2 cup of the egg mixture. (Mixture should set immediately at edges.)
With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portions can reach hot pan surface, tilting pan and moving cooked portions as necessary.
When top is thickened and no visible liquid egg remains, fill with half of the reserved vegetable mixture.
With pancake turner, fold omelet in half or roll.
Invert onto plate with a quick flip of the wrist or slide from pan onto plate. Keep warm.
Repeat with remaining egg and vegetable mixtures for second omelet.
Eggs and Pasta Verdi$1.39 per serving
Water
1 package (9 oz.) fresh spinach noodles OR (8 oz.) dried spinach noodles
1/2 cup grated Parmesan cheese
1 tablespoon cooking oil
1 teaspoon garlic powder
1 teaspoon Italian seasoning, crushed
2 medium tomatoes*, coarsely chopped
Water
4 eggs
Paprika, optional
getting started
Bring large pot of water to boiling.
Cook noodles according to package directions until tender, about 2 to 3 minutes for fresh, 10 to 12 minutes for dried.
Drain well.
Return noodles to pot
Add cheese, oil, garlic powder and seasoning.
Gently toss until noodles are evenly coated.
Add tomatoes.
Toss again.
Set aside.
Keep warm.
In saucepan or deep omelet pan or skillet, bring 2 to 3 inches of water to boiling.
Reduce heat to keep water gently simmering.
Break cold eggs, one at a time, into custard cup or saucer or break several into bowl.
Holding dish close to water’s surface, slip eggs, one by one, into water.
Cook until whites are completely set and yolks begin to thicken but are not hard, about 5 minutes.
With slotted spoon, lift out eggs.
Drain in spoon or on paper towels.
Trim any rough edges, if desired.
Evenly divide noodles among 4 dinner plates.
Top each serving with a poached egg.
Sprinkle with paprika, if desired. Serve hot.
Quiche in Pepper Pots($1.39 per serving)
2 medium (about 4 oz. each) green, yellow or sweet red peppers
1/2 cup (about 2 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
getting started
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° F oven until knife inserted near center comes out clean, about 60 to 70 minutes.
Let stand 5 minutes before serving.
2 medium (about 4 oz. each) green, yellow or sweet red peppers
1/2 cup (about 2 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
getting started
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° F oven until knife inserted near center comes out clean, about 60 to 70 minutes.
Let stand 5 minutes before serving.
Broccoli Carrot Frittata($1.22 per serving)
1 package (10 oz.) frozen chopped broccoli
1/2 cup diced carrot (about 1 medium)
1/4 cup water
Cooking spray
8 eggs
1/4 cup skim or low-fat milk
1 tablespoon instant minced onion
2 teaspoons prepared mustard
1 teaspoon seasoned salt, optional
1/8 teaspoon pepper
3/4 cup (3 oz.) shredded reduced-fat Cheddar cheese
getting started
In covered 10-inch omelet pan or skillet with ovenproof handle* over medium heat, cook broccoli and carrot in water until tender, about 10 minutes.
Stir occasionally to break apart broccoli. Drain well. Set aside.
Evenly coat pan with spray.
Beat together eggs, milk and seasonings.
Stir in cheese and reserved broccoli and carrot.
Pour into pan.
Cook over low to medium heat until eggs are almost set, about 8 to 10 minutes.
Cover pan, remove from heat and let stand about 8 to 10 minutes OR broil about 6 inches from heat until eggs are completely set and no visible liquid egg remains, about 2 to 3 minutes.
Cut into wedges and serve from pan, or either slide from pan or invert onto serving platter.
1/2 cup diced carrot (about 1 medium)
1/4 cup water
Cooking spray
8 eggs
1/4 cup skim or low-fat milk
1 tablespoon instant minced onion
2 teaspoons prepared mustard
1 teaspoon seasoned salt, optional
1/8 teaspoon pepper
3/4 cup (3 oz.) shredded reduced-fat Cheddar cheese
getting started
In covered 10-inch omelet pan or skillet with ovenproof handle* over medium heat, cook broccoli and carrot in water until tender, about 10 minutes.
Stir occasionally to break apart broccoli. Drain well. Set aside.
Evenly coat pan with spray.
Beat together eggs, milk and seasonings.
Stir in cheese and reserved broccoli and carrot.
Pour into pan.
Cook over low to medium heat until eggs are almost set, about 8 to 10 minutes.
Cover pan, remove from heat and let stand about 8 to 10 minutes OR broil about 6 inches from heat until eggs are completely set and no visible liquid egg remains, about 2 to 3 minutes.
Cut into wedges and serve from pan, or either slide from pan or invert onto serving platter.
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