Hey, it's Mark Manuel...you remember, "Malibu Mark Manuel," from back in the day? Over the next couple of weeks, I'm spreading the word about EGGS! I've got a great recipe, just in time for Cinco de Mayo. And, I’m getting better at this “TV Chef” thing. Now, if I could just find someone to cut my hair......
Folded Egg Chorizo Tacos
- 4 large EGGS, beaten
- 2 Tbsp. olive oil, divided
- 1 1/2 cups russet potatoes, chopped
- 1/3 cup beef chorizo
- 1/4 tsp. salt
- 8 corn tortillas, warmed
- 1/2 cup sour cream
- 2 oz. cilantro
HERE'S HOW TO PUT IT TOGETHER
HEAT one tablespoon of olive oil in a skillet over medium heat. ADD potatoes and COOK for 5 minutes.
ADD chorizo and stir, BREAKING it up with a large spoon. ADD salt and continue STIRRING until chorizo and potatoes cook thoroughly.REMOVE from heat and DISCARD any extra grease.
HEAT remaining olive oil in a separate pan over medium heat. POUR eggs into the skillet. As eggs begin to SET, gently stir the eggs across the pan, forming large soft curds. Continue COOKING until no visible liquid egg remains. REMOVE from heat.
FILL each tortilla with egg and potato mixture. TOP each with a dollop of sour cream and a cilantro sprig.
Serve with rice and beans for a new weeknight favorite.
Try different types of chorizo such as pork or soy for a different taste.
BACON-CHEDDAR BREAKFAST MUFFINS
Here's what you'll need to make 'em:
- 6 Large eggs
- 1 cup all-purpose flour
- 1/3 cup quick-cooking oats
- 1 TBSP baking powder
- 1/2 tsp salt
- 1/4 tsp ground cinnamon
- 1/4 tsp ground pepper
- 1/4 cup applesauce
- 1/2 cup shredded cheddar cheese (2 oz)
- 1/4 cup finely chopped crisp-cooked bacon
- 1/4 cup chopped fresh parsley
And HERE'S how to put it all together...
- HEAT oven to 375°F. MIX flour, oats, baking powder, salt, cinnamon and pepper in large bowl.
- BEAT eggs and applesauce in medium bowl until blended. ADD to flour mixture; stir just until moistened. STIR IN cheese, bacon and parsley. SPOON evenly into 12 greased 3-inch muffin cups.
- BAKE in 375°F oven until tops are lightly browned and spring back when tapped with finger, 15 to 20 minutes. COOL in pan on wire rack 5 minutes; remove from pan. SERVE warm or cool completely.
Yeah...just 10 minutes to put it together and 20 to cook..
Interested in egg nutritional information? Below are some frequently asked questions regarding eggs and egg nutritional benefits.
Q: Are eggs good for you?
Yes, eggs are a nutrient-dense food (aka eggs provide a nutrient bang for your calorie buck) according to the 2015-2020 Dietary Guidelines for Americans (DGAs) which includes eggs within all recommended healthy eating patterns. Egg are a good or excellent source of eight essential vitamins and minerals. At just 15 cents each per large egg, eggs are an excellent source of vitamin B12, biotin (B7), iodine, selenium, and choline, a good source of high-quality protein, riboflavin (B2) and pantothenic acid (B5), as well as the carotenoids lutein and zeaxanthin (252 mcg), all in 70 calories.
Q: Should I toss the yolk?
No! Most of the eggs’ nutrients and nearly half of the protein (just over 40%) is found in the yolk. Additionally, egg yolks carry various amounts of fat-soluble nutrients like vitamin D, E, A, and the antioxidants lutein/zeaxanthin. Plus, the fat, which is mostly unsaturated and found in the egg yolk, aids in the absorption of these essential and important egg components.
Q: How many eggs can I eat?
There are no specific recommendations or guidelines on how many eggs to eat a day or week. Research demonstrates that whole eggs can be a part of a balanced diet that contains a wide variety of nutritious foods like fruits, vegetables, and whole grains. In fact, the 2015-2020 Dietary Guidelines for Americans include whole eggs in all of their healthy eating patterns.
Q: What is choline and who should be concerned about choline intakes?
Choline is an essential nutrient that is important for the brain and nervous system. It is particularly important during pregnancy, as it impacts fetal brain development. There is emerging evidence that maternal choline consumption favorably impacts cognitive function of children. Approximately 90% of Americans do not eat adequate amounts of choline, however, eggs are one of the most concentrated food sources of choline in the American diet. Two large eggs a day provide more than half of the choline most people need (nearly 300 mg).
If you start your weekday with cereal or toast instead of eggs, here’s a wake-up call: Did you know eggs have 6 grams of high-quality protein? And did you know a protein-packed breakfast helps sustain mental and physical energy throughout the day? That’s good news, especially if you’re a body-building chess champion.
Eggs are rich in choline, which is a weird word but it’s a “good weird” because choline promotes normal cell activity, liver function and the transportation of nutrients throughout the body. Think of it as a commuter train for vitamins and minerals.
Eggs have all 9 essential amino acids. Seems like a lot but remember – they ARE essential.
ZERO CARBS NO SUGAR
Eggs contain zero carbs and no sugar. That means you can eat a well-rounded breakfast during the week without feeling round yourself.
NO GLUTEN? NO PROBLEM.
Let’s not forget that eggs are naturally gluten-free. Always have been, always will be. And that’s awesome because there isn’t exactly a glut of gluten-free breakfast options.
MORE FOOD FOR THOUGHT
Unlike most cereals and yogurt, eggs don’t come with a complicated, jam-packed ingredient list because they only contain one ingredient. It’s called “eggs.” And at 17¢ a serving, eggs are the least expensive source of high-quality protein.* That’s right, 17¢.
INCREDIBLE, ISN’T IT?
Most cereals and yogurts can’t say all this, mainly because they don’t have mouths, but also because they don’t have the nutrient content eggs do. So next time someone asks how you like your eggs, say you like ‘em a whole heck of a lot. Wake Up To Eggs!
Eggs, those precious all-natural gems, pack a nutritious punch into your daily meals. Nutritionally, eating an egg is like taking a multivitamin pill. Eggs are rich in protein and loaded with vitamins and minerals with relatively few calories.
Eggs pack a nutritious punch with several key nutrients that contribute to good health. They are one of nature’s most nourishing creations. Eggs are an affordable, convenient source of high quality protein with varying amounts of the 13 essential vitamins and minerals.