Spicy vegetarian baked eggs with salsa verde
By roselidell // 2020-11-06
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Once considered a cholesterol-rich food, eggs are now viewed as a superfood (as long as it’s cooked the right way). One delicious way to consume eggs is baked and added to salsa verde. This is especially nice if you’re craving a light but delicious dish topped with a punchy sauce.

Reasons to eat protein-rich eggs

A large egg yolk has 200 milligrams (mg) of cholesterol, making it one of the richest sources of dietary cholesterol. But this doesn’t mean you should avoid eggs to keep your cholesterol levels down. In fact, eggs also contain additional nutrients that can help reduce heart disease! A study on moderate egg consumption in two large prospective cohort studies, involving at least 40,000 male participants and more than 80,000 women, revealed that consuming at least one egg daily was not linked to increased heart disease risk in healthy individuals. Earlier studies found that eggs were linked to heart disease risk because of their high cholesterol content. Several more recent studies, however, have also revealed that for most people, cholesterol in food has a smaller effect on blood levels of total cholesterol and harmful low-density lipoprotein (LDL) cholesterol compared to the mix of fats in your diet. Storage and food safety when handling eggs When handling raw eggs, food safety is a top priority to avoid Salmonella poisoning. Note that a contaminated hen can transmit Salmonella inside the egg if the shell hasn’t completely formed. Salmonella may penetrate eggshells since they have tiny open pores. Always wash your hands and any surfaces with soap and water if they have come in contact with raw eggs. When buying eggs, check sell-by dates on egg cartons. Remember that eggs often last for four to six weeks after this date. Don’t buy egg cartons with cracked eggs since this increases the risk of bacterial contamination. Refrigerate eggs in their carton at 40 F or below in the coldest part of the refrigerator. Don’t store eggs in fridge side doors because the temperature varies. Don’t let cooked eggs or egg dishes sit at room temperature for longer than two hours because they can go bad.

Tasty tomatillos

This recipe also calls for tomatillos or Mexican husk tomatoes. Tomatillos belong to the nightshade family and they can be eaten either raw or cooked. Tomatillos are low-calorie but are a great source of dietary fiber. Aside from salsa verde, tomatillos can be used to add volume to smoothies and dishes. Tomatillos are also rich in vitamin C and potassium, two nutrients that help strengthen your immune system and replenish your body after a session at the gym. Tomatillos also contain niacin, a naturally occurring B-vitamin that helps cells turn food into energy, a process that’s crucial for your metabolism. At first glance, tomatillos look like little green tomatoes. However, tomatillos have a light, citrus flavor, which also makes them the perfect smoothie base. Tomatillos often have papery husks that must be peeled before eating or blending.

Spicy vegetarian baked eggs with salsa verde

This recipe pairs protein-rich eggs with citrusy tomatillos and spicy jalapenos. Ingredients for 2 servings:
  • 1/3 cup salsa verde (recipe below.)
  • 1/4 cup shredded Monterey jack cheese (about 1/2 ounce)
  • Vegetable oil, as needed
  • 4 large eggs
  • 2 Tablespoons of fresh cilantro leaves, chopped
  • Kosher salt and freshly ground black pepper
  • Corn tortillas, for serving (optional)
  • Hot sauce, for serving (optional)
  • Chopped scallions, for serving (optional)
Ingredients for the salsa verde (makes 3 cups):
  • 1 lb. tomatillos, husked and rinsed
  • 1 garlic clove, smashed
  • 1/4 medium onion
  • 1/4 jalapeno chili, with seeds
  • 4 sprigs of fresh cilantro
  • 1 teaspoon of kosher salt
Preparation:
  1. To make the salsa verde put the tomatillos in a medium saucepan, then cover with water. Bring to a boil and cook until tender for about seven minutes.
  2. Drain and remove stems from the tomatillos.
  3. Puree the garlic, jalapeno, onion and salt in a blender until smooth. Add the tomatillos then puree again until smooth.
  4. Add the cilantro then pulse several times to combine. You should still see bits of cilantro in the salsa verde.
  5. Preheat the oven to 400 F.
  6. Lightly oil a medium non-stick skillet with an ovenproof handle. Spoon a heaping 1/3 cup of salsa into the pan.
  7. Lightly press down the salsa and make four evenly spaced shallow nests then break an egg into each. Add salt and pepper and bake until the egg whites are cooked and the yolks are still runny for at least 15 minutes.
  8. Sprinkle the cheese over the eggs and continue baking until just melted after a minute or so. Refrigerate any leftover salsa verde.
  9. Top with cilantro before serving with optional chopped scallions, hot sauce and corn tortillas.
For a protein-rich snack with a hint of spice, serve delicious vegetarian baked eggs with salsa verde! Sources: FoodNetwork.com HSP.Harvard.edu GreenBlender.com
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