Eggs are back in the picture

How are the new year’s resolutions going? And the one about getting rid of the flab and getting into shape? It is on my list of resolutions and by the time this goes to print, I will be well on my way, starting with eating breakfast, something I seldom do. According to Dr. Oz, if you want to start losing weight, you need to start eating a good breakfast, and it should be  high in protein. Contrary to popular belief, Oz says eggs are a perfect choice, as new evidence reputes the idea that eggs are linked to high cholesterol.

Both of today’s recipes use eggs. The first is a quick and easy burrito. The second a protein-packed, heart-healthy recipe with smoked salmon and spinach. It takes a little longer to prepare but is well worth the effort.

Breakfast Burrito

1 tsp. oil

1/4 cup chopped onions

2 eggs

1 low-carb high-fiber tortilla

Pinch of salt

Freshly ground pepper


Warm oil in medium pan and sauté onions for a few minutes until soft.  Meanwhile, scramble eggs in small bowl, add dash of water and stir egg mixture into the pan. Gently turn over eggs as they cook, until almost set. Sprinkle with salt and pepper.

Warm tortilla in dry pan and pour cooked eggs into tortilla top. Add salsa as desired. Roll up and eat. Makes 1 serving.

Scrambled Eggs with Smoked Salmon, Spinach and Chives

1 tbsp. olive oil

5 large eggs

1/4 tsp. freshly ground black pepper

3 oz. thinly sliced smoked salmon, diced

1/2 cup 1/3-less-fat cream cheese, diced

1 cup chopped fresh spinach

3 whole wheat English muffins, split and toasted

1 tbsp. chopped chives (optional)

Heat oil in medium nonstick skillet over medium heat. Combine eggs and pepper in medium bowl; stir well with whisk. Pour egg mixture into skillet; cook 30 seconds or until mixture begins to thicken, stirring slowly with wooden spoon. Stir in salmon and cream cheese; cook 30 seconds, smashing cheese lumps with spoon. Stir in spinach; cook 2 minutes or until spinach wilts and eggs are cooked, stirring constantly. Top each muffin half with 1/2 cup egg mixture. Garnish with chives, if desired.

Cathi Litzenberger is The Morning Star's longtime food columnist, appearing every Wednesday and one Sunday per month.


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