FOOD & NUTRITION

Recipe: Peek-a-boo eggs - makes 2 servings

Here’s a fun way to get your kids to eat eggs, which are easily digested and an excellent source of protein, vitamin A and iron.

The Heart and Stroke Foundation of Canada says that eggs fit into a healthy diet in moderation - two eggs are equal to one serving of meat and alternatives. Canada’s Food Guide recommends children ages 2 to 8 require 1 serving of meat and alternatives per day, while ages 9 to 18 require 2 to 3 servings per day.

Ingredients:

• 1 tsp (5 mL) canola oil or canola oil cooking spray
• 2 large slices whole-wheat bread
• 2 eggs

Directions:

1. Heat oil in a large, non-stick skillet on medium-low heat until it is hot.
2. With a knife, carve out a 3 inch (7 cm) square from the middle of each slice of bread. (Fun tip: save the squares for mini-toasts later.)
3. Place the bread slices in the centre of the pan.
4. Crack one egg into a cup and slip it into the square. Repeat with the second egg.
5. Flip the eggs as soon as the whites are firm, and then continue to cook until the yolk is of desired firmness.
6. Remove from the pan and serve at once.

Nutritional information per serving:

• Calories: 148
• Protein: 8 g
• Fat: 8 g
• Saturated fat: 2 g
• Carbohydrate: 11 g
• Dietary fibre: 2 g
• Dietary Cholesterol: 186 mg
• Sodium: 179 mg
• Potassium: 119 mg
  

© Deborah Hoffnung is a Registered Dietitian specializing in children’s nutritional requirements.

Copyright © 2007 Heart and Stroke Foundation. Reprinted with permission.

The Heart and Stroke Foundation, a volunteer-based health charity, leads in eliminating heart disease and stroke and reducing their impact through the advancement of research and its application, the promotion of healthy living and advocacy. www.heartandstroke.ca