Considered an excellent source of protein, eggs are one of the most accessible foods in Brazilian cuisine. In addition to providing essential amino acids for the functioning of the body and contributing to the maintenance of muscle mass, it is versatile and combines with different ingredients, and can be used both in simple everyday preparations and in more elaborate recipes, always guaranteeing nutritious and tasty meals.

Next, check out 3 egg recipes for a healthy, protein-rich dinner!

1. Zucchini Frittata

Ingredients

• 6 eggs
• 2 courgettes cut into slices
• 2 carrots cut into slices
• 1 onion cut into half moons
• 2 tomatoes seeded and chopped
• 3 tablespoons of milk
• 2 tablespoons of olive oil
• Salt, oregano, chopped parsley and ground black pepper to taste

Preparation mode

In an oven-safe frying pan, heat the olive oil over medium heat and sauté the onion until transparent. Add the zucchini and carrot slices and cook for about 5 minutes, stirring gently, until they begin to soften without completely losing their firmness. Add the tomatoes, season with salt, black pepper and oregano and cook for another 2 minutes, just to eliminate part of the water released by the tomatoes. Turn off the heat.

In a bowl, beat the eggs with a fork until smooth. Add the milk and parsley. Mix well, adjust the salt and pour this mixture over the vegetables in the pan, distributing it evenly. Using a spatula, arrange the ingredients so they are well spread. Bake in a preheated oven at 200°C for approximately 20 to 25 minutes, or until the frittata is firm and golden. Serve then.

Ingredients

• 4 eggs
• 1 tablespoon of oil
• 100 g cooked lentils
• 2 cloves of garlic, chopped
• 1 chopped onion
• 2 tomatoes chopped ripe
• 2 tablespoons of tomato paste
• 500 ml of water
• 1 teaspoon of paprika
• Salt, chopped green chilli and ground black pepper to taste

Preparation mode

In a pan, heat the oil over medium heat and sauté the garlic and onion until lightly browned. Add the tomatoes and cook, stirring occasionally, until they start to break down. Add the tomato paste, paprika, lentils, water, salt and black pepper. Mix well and cook for about 8 minutes, until you obtain a slightly thickened sauce.

Crack each egg into a small container. With the sauce at a gentle boil, carefully pour the eggs into the pan, one at a time, keeping space between them so they don’t stick together. Cover the pan and cook for 8 minutes, or until the whites are firm and the yolks reach the desired doneness. Turn off the heat, sprinkle with the green chillies and serve immediately.

Ingredients

• 1 green pepper
• 1 yellow pepper
• 4 eggs
• 80 g cooked chicken, shredded and seasoned
• 4 tablespoons of mashed ricotta
• Olive oil, salt, chopped chives and ground black pepper to taste

Preparation mode

Make us peppers under running water and cut them in half lengthwise. Remove the seeds and white pith and brush the inside of the halves with olive oil. Season with salt and black pepper. Distribute the peppers on a baking tray lightly greased with olive oil. Place a small portion of shredded chicken at the bottom of each half and cover with the crushed ricotta. Then, break an egg over the filling and season with salt and black pepper. Add the chives and bake in a preheated oven at 180°C for 20 to 25 minutes, or until the egg whites are firm and the peppers are soft. Serve then.