5 eggs 52 tbsp milk 30 mL Salt and pepper, to taste3 tbsp butter or margarine, divided 45 mL8 slices Italian or multigrain bread 84 slices old Cheddar cheese 44 slices Black Forest ham 4

Whisk together eggs, milk, salt and pepper, to taste, in a small bowl. Melt 1 tbsp (15 mL) butter or margarine in a skillet over medium-low heat. Add egg mixture and cook, stirring, until just set. Remove eggs from heat. Divide scrambled eggs evenly between 4 slices of bread and top with one slice of cheese and one slice of ham. Top each sandwich with a second slice of bread. Spread remaining butter or margarine on the outside of each sandwich. Heat a skillet over medium heat. Cook sandwiches, in batches if necessary, until golden brown on both sides and cheese is melted.Tip: If you have a panini grill, cook sandwiches with lid closed until bread is

golden brown and cheese is melted.

Preheat oven to 350°F (180°C). Combine oats, bran, wheat germ, flour, dried cranberries or raisins, almonds and walnuts (if using), baking soda, cinnamon, ginger and nutmeg in a large bowl. Whisk together applesauce, milk, eggs and brown sugar in another bowl. Pour over dry ingredients and mix just to combine. Spread into a greased 8-inch (20 cm) square baking pan, smoothing top. Bake until a toothpick inserted into the centre comes out clean, about 35 to 40 minutes. Let cool completely in pan on a rack before cutting into bars.Tip: For a nut-free option replace almonds and walnuts with 4 tbsp (60 mL) of your

favourite dried fruits.

2 cups rolled oats 500 mL1/2 cup natural bran 125 mL1/4 cup wheat germ 50 mL1/4 cup all-purpose flour 50 mL1/4 cup dried cranberries or raisins 50 mL2 tbsp slivered almonds (optional) 30 mL2 tbsp chopped walnuts (optional) 30 mL2 tsp baking soda 10 mL2 tsp ground cinnamon 10 mL1/2 tsp ground ginger 2 mL1/2 tsp ground nutmeg 2 mL1 cup unsweetened applesauce 250 mL1/2 cup skim milk 125 mL3 eggs 33 tbsp packed brown sugar 45 mL

grilled ham and egg sandwich

low-fat breakfast bars

Nutrients per serving Calories: 510 Fat: 27g Saturated: 9 g Sodium: 1000 mg Carbohydrate: 41g Fibre: 4 g Sugars: 8 gProtein: 27g

Nutrients per serving Calories: 280 Fat: 6 g Saturated: 1g Sodium: 360 mg Carbohydrate: 48 g Fibre: 7g Sugars: 9 gProtein: 12 g

prep 10 min. cook 35-40 min.

8makes

prep 10 min. cook 3-5 min.

4serves

2 large potatoes, peeled and grated 22 large zucchini, grated 22 large carrots, grated 21 medium onion, diced 14 eggs, beaten 42 tbsp all-purpose flour* 30 mL Salt and pepper, to taste 1/3 cup vegetable oil for frying 75 mL

Rinse grated potatoes in water and then press between paper towels to remove water; set aside. Roll grated zucchini in paper towel and press well to remove any excess moisture. Combine potatoes, zucchini, carrots, onion, eggs, flour, salt and pepper, to taste, in another large bowl. Heat a thin layer of oil in a non-stick skillet over medium-high heat. Drop vegetable mixture by heaping tablespoons (15 mL) into the oil, flatten slightly, and fry on both sides until golden brown. Using a slotted spatula, transfer rosti to a paper towel-lined tray to remove excess oil. Repeat with remaining vegetable mixture, adding oil as needed.Tip: Serve rosti warm with a dollop of herbed cream cheese or red pepper jelly,

if desired.* Depending on how watery your vegatables are, you may need an extra 1 to

2 teaspoons (5 to 10 mL) of flour.

vegetable rosti

Nutrients per serving Calories: 400 Fat: 29 g Saturated: 6 g Sodium: 470 mg Carbohydrate: 26 g Fibre: 4 g Sugars: 7gProtein: 12 g

prep 20 min. cook 20 min.

4serves

2 cups all-purpose flour 500 mL1/4 cup granulated sugar 50 mL1 tbsp ground cinnamon 15 mL2 tsp baking powder 10 mL1 tsp ground ginger 5 mL1 tsp nutmeg 5 mL1/2 tsp baking soda 2 mL3 eggs 311/2 cups milk 375 mL3/4 cup canned pumpkin purée 175 mL2 tbsp butter, melted 30 mL Cooking spray 1/3 cup toasted pecans, chopped 75 mL Maple syrup (or table syrup)

Preheat waffle iron. Combine flour, sugar, cinnamon, baking powder, ginger, nutmeg and baking soda in a large bowl; mix well and set aside. Whisk together eggs, milk, pumpkin purée and butter in another large bowl. Stir in flour mixture until a slightly lumpy batter forms. Spray waffle iron with cooking spray; add batter and cook until waffles are set and golden brown, about 2 minutes. Serve sprinkled with chopped pecans and drizzled with maple syrup.Tip: If you do not have a waffle iron you can use the batter to make pancakes.

pumpkin spice waffles

Nutrients per serving Calories: 510 Fat: 16 g Saturated: 4.5 g Sodium: 380 mg Carbohydrate: 76 g Fibre: 5 g Sugars: 14 gProtein: 16 g

prep 10 min. cook 20 min.

8makes

2 large baking potatoes, cooked and mashed 24 eggs 42 cans (each 6 oz/170 g) chunk white tuna, 2 packed in water, drained 2 green onions, chopped 22 tbsp chopped fresh dill 30 mL1 tsp grated lemon rind 5 mL1 tsp Dijon mustard 5 mL1/2 tsp dried chili flakes (optional) 2 mL1 tbsp water 15 mL1 cup Panko or regular bread crumbs 250 mL1/4 cup all-purpose flour 50 mL Cooking spray

Preheat oven to 350°F (180°C). Mix mashed potatoes, 3 eggs, tuna, green onions, dill, lemon rind, mustard and chili flakes (if using) and blend well. Form mixture into 8 equal patties, 1 1/4 to 1 1/2-inches (3 to 4 cm) thick. Lightly whisk remaining egg with water in a shallow bowl or pie plate. Place bread crumbs in another pie plate. Lightly dust each patty with flour and dip into egg mixture, coating both sides. Place each patty in bread crumbs and coat both sides. Place patties on a tray and spray them lightly with cooking spray. Bake patties until tops are golden, about 10 minutes. Flip patties and lightly spray with cooking spray; continue baking for about 10 minutes. Patties are done when they are heated through and coating is golden.Tip: Serve with a dollop of tartar sauce if desired.

savoury tuna patties

Nutrients per serving Calories: 340 Fat: 9 g Saturated: 2.5 g Sodium: 380 mg Carbohydrate: 39 g Fibre: 2 g Sugars: 0 gProtein: 26 g

prep 20 min. cook 20 min.

4serves

1 10-inch (25 cm) round Italian bread 12 tbsp light mayonnaise 30 mL1 tbsp basil pesto 15 mL2 cups shredded romaine lettuce 500 mL1 large tomato, thinly sliced 18 hard-cooked eggs, sliced 81/2 cup sun-dried tomatoes in oil, 125 mL drained and chopped (optional) 1 cup sliced black olives 250 mL1 cup shredded Mozzarella cheese 250 mL1 small red onion, sliced 16 slices of deli or roast turkey breast 6

Cut top one-third off the loaf of bread and set aside. Scoop out some of the bread inside to form a “bread bowl”, leaving about 1-inch (2.5 cm) thick walls. Spread mayonnaise and the basil pesto on the inside surfaces of both the top and bottom of the loaf. Layer lettuce in the bottom, then top with sliced tomato, eggs, sun-dried tomatoes (if using), olives, Mozzarella cheese, onion and turkey breast; cover with the top of the loaf. Wrap the sandwich well with plastic wrap and place in the fridge. Place a large plate over the top of the sandwich and weigh it down with something heavy, such as canned beans. Refrigerate for 3 hours or overnight. Cut into six wedges and serve.Tip: Make croutons using the leftover bread. Visit eggs.ca for full details.

Nutrients per serving Calories: 410 Fat: 20 g Saturated: 6 g Sodium: 920 mg Carbohydrate: 38 g Fibre: 3 g Sugars: 2 gProtein: 21g

prep 20 min. chill 3 hrs.

6servesegg muffuletta sandwich

bars

6 BUDget-FRIenDLy egg recipes tHat wILL make meal planning easy!

today’s special

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2009

savoury tuna patties

low-fat breakfast bars vegetable rosti

grilled ham and egg sandwich

pumpkin spice waffles

Visit Visit eggs.caeggs.ca for more meal ideas and sign up to receive for more meal ideas and sign up to receive delicious recipes delivered right to your inbox!delicious recipes delivered right to your inbox!

† The Heart and Stroke Foundation's registered dietitians have reviewed this product to ensure it meets the specific nutrient criteria developed by the Health Check™ program based on the recommendations in Canada's Food Guide. A fee is paid by each participating company to help cover the cost of this voluntary, not-for-profit program. See healthcheck.org.

British Columbia Egg Marketing Boardwww.bcegg.com

Alberta Egg Producerswww.eggs.ab.ca

Saskatchewan Egg Producerswww.saskegg.ca

Manitoba Egg Farmerswww.eggs.mb.ca

Egg Farmers of Ontariowww.getcracking.ca

Fédération des producteurs d’œufs de consommation du Québecwww.oeuf.ca

New Brunswick Egg Producerswww.nbegg.ca

Nova Scotia Egg Producerswww.nsegg.ca

Egg Producers of Prince Edward Islandwww.eggspei.ca

Egg Producers of Newfoundland and Labradorwww.nleggs.ca

Egg Farmers of Canadawww.eggs.ca

For more information, contact:

Looking to make your grocery dollars go further? Nutritious meals on a budget don’t have to be boring. A carton of regular shell eggs is an affordable source of high quality protein that provides a variety of meals and snacks for your family.

Eating well is important for any family. That’s why it’s key to plan your meals to ensure you include proper nutrition in every meal. With only 70 calories andsix grams of protein, eggs are a valuable addition to your table. Try these six quick and easy recipes and serve up a taste your family will love!

Eggs are a healthy part of a balanced diet. That’s why both the Eggs are a healthy part of a balanced diet. That’s why both the Heart and Stroke Foundation’s Health CheckHeart and Stroke Foundation’s Health Check™™ program and program and Canada’s Food GuideCanada’s Food Guide include eggs as part of a healthy lifestyle. include eggs as part of a healthy lifestyle.

egg muffuletta sandwichEAT WELL FOR LESSWITH EGGS

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