Nutritious, Calorie Conscious, and Delicious!

Having a few (or more) hard-boiled eggs in your refrigerator each week is a great strategy for making quick and easy healthy meals or snacks. Making hard-boiled eggs that peel easily and don’t have a green ring around the yolks is easy when you know how. I have a great youtube video for you today to show you what to do.

How to Hard-Boil Eggs

NOTE: I set my timer for 20 minutes not 12.

I like to make 4-6 hard-boiled eggs to keep in my refrigerator during the week. Some days I choose to add a hard-boiled egg to my breakfast, whatever it might be, to boost my protein intake. At only 80 calories or so for one large egg, I get a protein boost of 6 grams with very few additional calories.

By taking the time to plan ahead and ensure I am getting at least 12 grams of protein and preferably more for breakfast I have a much easier time staying on track all day with healthy low calorie eating. Why? Because protein helps most people feel full and satisfied much longer than either fat or carbohydrates. You need a balance of all three just don’t skimp on the protein.

Hard-boiled eggs can also be used to make a variety of quick salads or sandwiches. Or you might simply create a platter of cut up veggies, fruit, lean meat, hard-boiled eggs and a few small chunks of low fat cheese. What could be easier or healthier? Add a small whole grain muffin if you like.

For some great salad ideas take a peek at a page on the Fresh Fruits and Salads website. You’ll find lots of photos of wonderful salads that include hard-boiled eggs.

Just pick a salad that appeals to you. Chop up some veggies, lean meat, and hard-boiled eggs. Add these to a mix of leafy greens (preferably dark colored such as spinach for more nutrition) and voila! You have one very easy, healthy, and hopefully low calorie meal depending on the ingredients you choose.

Another quick to make and tasty option for hard-boiled eggs is to make deviled eggs. I’ve covered this previously. Take a look to see just how easy it can be and to learn the secret ingredient I use to make my deviled eggs extra special!

I have a great recipe for you today! Low calorie, nutritious, and easy to prepare, this is recipe is a winner. I like to prepare this dish in the winter because it’s warm and filling. Given that it offers 9 grams of dietary fiber per cup, I’m not surprised. But what I like best is that it is creamy and good with lots of flavor.

I forgot to add the feta cheese topping!

From start to finish you can have this meal on the table in less than 30 minutes.

Creamy Barley with Veggies

Ingredients:

1 tbsp. olive oil

1 large red onion, finely chopped

1/4 tsp. salt (of your choice)

1/4 tsp. freshly ground pepper

1 cup pearled barley

2 cups vegetable stock (I use one vegetable bouillon cube in 2 cups water)

1 15 oz. can fire-roasted diced tomatoes, undrained

1/2 cup white cooking wine

4 cups fresh baby spinach leaves

1/2 tsp cayenne pepper

1/2 tsp. oregano flakes

1/4 tsp. paprika

1/4 cup feta cheese

Heat the oil in a large saucepan on medium high. Add the onion, salt, and pepper. Cook, stirring occasionally till tender, about 6-8 minutes. Add the barley, tomatoes, cooking wine, and stock. Bring to a boil. Reduce heat and simmer.

Stir occasionally and cook till barley is tender about 18-20 minutes. Add the spinach, cayenne pepper, oregano flakes, and paprika. Stir and cook till spinach leaves are wilted. Adjust seasonings if necessary.

Makes about 6 1-cup servings or so with only 194 calories per cup. Enjoy!