Those of you who follow City Girl Bites probably have seen previous posts on two of my obsessions  - chocolate and Greek Yogurt. After having eggs/ egg whites for dinner 3 nights in a row, I realized I have another obsession – egg whites! Read on to find out to how eggs can be a healthy quick meal.

Benefits of eggs for dinner (or any meal)
You might think it’s kind of odd that a nutritionist eats eggs/egg whites for dinner so frequently. Like most of you, I have a super busy schedule. Often I don’t get home from work or the gym until 10 pm and the last thing I want to do is cook. I used to order in a lot of sushi – but that gets kind of pricey. I realized that eggs / egg whites make a great dinner!  Here are some of the benefits:
- Quick, easy to make (less than 5 minutes)
- High in protein and nutrients
- Inexpensive
- Versatile
- Long refrigerator shelf life (important as I don’t spend a lot of time in grocery stores)
- Studies have shown that foods high in protein and moderate in fat can help keep you feeling full longer
Lastly, after a weekend of overindulging, eating egg whites with veggies for dinner is a quick way to help undo some of your weekend damage. Of course, I’m not talking about a cheese omelet with homefries, bacon and toast from a diner!

Nutritional content of eggs
Eggs often get a bad rap for being high in cholesterol. For years, doctors and nutritionists warned people to limit/avoid eggs due to the cholesterol. However newer research doesn’t show a link between heart disease and eggs in healthy people. Even if you have to watch your cholesterol, you can fit a few real eggs into your eating plan.Eggs are a great source of lutein and zeaxanthin. These carotenoids are important for eye health. Lastly, they are the richest food source of choline, a nutrient that plays many important roles in the body.

Large whole egg: 72 calories, 6.3 grams of protein
Egg white: 17 grams, 3.6 grams of protein
Full nutritional content of eggs

My egg dinner
Basically, I make one whole egg with about 5 whites. I like to use one whole egg for the nutrients found in the yolk, but add in 5 extra whites for more volume and protein – and minimal calories. You could use egg substitutes if you desire. I cook it in a nonstick skillet with Pam cooking spray and a little olive oil. I don’t take the time to make a real omelet but rather an egg “scramble”. (As you can see from the above pic, no fancy omelets are made in my kitchen!) I may add one or more of the following:
- Hot sauce, ketchup, salsa, turkey, fresh grated parmesan cheese.
- Veggies, fresh if possible. My favorites are mushrooms, onions, asparagus, or   broccoli. If I don’t have fresh veggies available, I’ll use frozen (usually chopped spinach)

For egg recipes, check out these links:
Egg mug recipes from Hungry Girl
Eating Well
Whole Foods frittata
Whole foods recipe assistant 

Bottom line, eggs and egg whites can be a great choice for dinner – or any meal. Add veggies and whole grain toast if desired for even more volume and nutrition.

What kind of egg dishes do you like? 

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