Floyd Demecillo

Grade 10 - Beryl

5 Egg
Dishes
Easy Egg &
01
Bean
Breakfast
Burrito
Easy Egg & Bean Breakfast Burrito
01 INGREDIENTS
2 large eggs

1 tablespoon (15 ml) pepper jack cheese, grated

1 teaspoon (5 ml) cooking oil

1 (10-inch) whole-wheat tortilla

2 tablespoons (30 ml) fresh salsa

2 tablespoons (30 ml) black beans

Salt and pepper, to taste

Hot sauce (optional)

02 DIRECTIONS
Whisk together egg and cheese. Heat the cooking oil
in a nonstick skillet over medium heat. Add the egg
mixture, scrambling until cooked through. Season
with salt and pepper.

Spread egg in center of the tortilla. Layer with salsa,

black beans and a dash of hot sauce. Roll and enjoy.

NUTRITION (per
03 serving):
Calories: 365; Total Fat: 18g; Saturated Fat: 6g;
Monounsaturated Fat: 5g; Cholesterol: 380mg;
Sodium: 457mg; Carbohydrate: 31g; Dietary Fiber:
6g; Sugar: 4g; Protein: 20g
 02
Pesto Egg-in-
a-Hole with
Bacon
Pesto Egg-in-a-Hole with Bacon
01 INGREDIENTS
1 slice whole-grain bread

2 slices turkey bacon

1 teaspoon (5 ml) cooking oil

1 large egg

1 tablespoon (15 ml) store-bought pesto (or leftover

homemade pesto)
02 DIRECTIONS
Cut a hole at the center of the bread using a circular
2-inch cookie cutter. Set the bread aside. Cook
bacon in a small, nonstick skillet over medium heat
until done, about 5 minutes. Remove and set aside.

Add cooking oil to the skillet and heat. Place bread

in skillet. Crack egg into hole. Cook for 3–5 minutes
then flip; continue cooking until the egg is set.

Spread pesto over the egg and toast. Crumble bacon

on top. Sprinkle with salt and pepper and enjoy.
 NUTRITION (per
03 serving):
02 Calories: 267; Total Fat: 14g; Saturated Fat: 2g;
Monounsaturated Fat: 3g; Cholesterol: 206mg;
Sodium: 536mg; Carbohydrate: 19g; Dietary Fiber:
2g; Sugar: 4g; Protein: 15g
 03
Veggie
“Pizza”
Omelet
Veggie “Pizza” Omelet
01 INGREDIENTS
1/4 cup (60 ml) bell peppers, chopped

1/4 cup (60 ml) onions, chopped

2 teaspoons (10 ml) olive oil, divided

2 large eggs

1 tablespoon (15 ml) milk

1/4 cup (60 ml) part-skim mozzarella, grated

02 DIRECTIONS
Heat one teaspoon olive oil in a small, nonstick
skillet over medium-high heat. Saute the onions and
peppers for 3–5 minutes. Set aside. Add remaining
teaspoon of oil to the empty skillet. Whisk together
the milk and eggs and pour into the skillet. Lower
the heat to medium.

Using a wooden spoon, gently push cooked portions

aside to allow uncooked eggs to reach the skillet
bottom. Do this a few times until the bottom of the
omelet starts to set. Top with the veggie mixture and
mozzarella. When mozzarella melts, sprinkle with
salt and pepper if desired.
 NUTRITION (per
03 serving):
Calories: 276; Total Fat: 20g; Saturated Fat: 5g;
Monounsaturated Fat: 11g; Cholesterol: 378mg;
Sodium: 328mg; Carbohydrate: 8g; Dietary Fiber:
2g; Sugar: 4g; Protein: 16g
 Smoked
04
Salmon
Scrambled
Eggs
Smoked Salmon Scrambled Eggs
01 INGREDIENTS
2 large eggs

1 1/2 tablespoons (22.5 ml) milk

2 stalks of chives, chopped (green onions work, too)

2 teaspoons (10 ml) olive oil

2 ounces (56 grams) smoked salmon, roughly

chopped
02 DIRECTIONS
Whisk together the eggs, milk and chopped chives
or onion. Heat oil in a small, nonstick skillet over
medium heat. Scramble eggs using a wooden spoon.
While the eggs are still wet, fold in the smoked
salmon. Once cooked through, sprinkle with salt and
pepper.

NUTRITION (per
03 serving):
Calories: 297; Total Fat: 21g; Saturated Fat: 5g;
Monounsaturated Fat: 11g; Cholesterol: 386mg;
Sodium: 533mg; Carbohydrate: 2g; Dietary Fiber:
0g; Sugar: 2g; Protein: 24g
 Hard-Boiled
05
Egg &
Avocado Half
Bagel
Hard-Boiled Egg & Avocado Half Bagel
01 INGREDIENTS
1/2 whole-grain bagel

1/2 medium avocado, mashed

1/4 teaspoon (1.25 ml) garlic powder

Salt and pepper, to taste

2 slices tomato

1 hard-boiled egg, sliced into quarters

02 DIRECTIONS
Toast the whole-grain bagel to desired doneness.
Mix garlic powder, salt and pepper with the mashed
avocado. Spread the avocado mixture onto the bagel.
Top with sliced tomato and egg.

NUTRITION (per
03 serving):
Calories: 261; Total Fat: 15g; Saturated Fat: 2g;
Monounsaturated Fat: 8g; Cholesterol: 82mg;
Sodium: 239mg; Carbohydrate: 25g; Dietary Fiber:
8g; Sugar: 3g; Protein: 10g
THANK
YOU