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Kick It up with Eggs

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(NewsUSA) - It's no secret that kids need exercise. Whether they hop, skip, jump, run or play an organized sport, children and teens alike need physical activity along with a healthful diet to grow and stay healthy. In addition to balanced meals, choosing the right snacks can help keep kids on the go.

Kristine Lilly, captain of the U.S. Women's National Soccer Team, recommends that kids fuel up with eggs to get the high-quality protein they need for exercise. Lilly credits healthful eating, including convenient snacks such as eggs, with helping her accomplish her superstar athletic feats. About eggs, Lilly says, "They're easy to prepare, portable and give me the energy boost I need to play my best."

An economical value, eggs are also naturally nutrient dense. A Large egg weighs in at only 75 calories and provides varying amounts of 13 essential nutrients, among them protein, choline, folate, iron and zinc. Plus, research shows that high-quality protein, like that found in eggs, helps build muscle strength and allows kids and adults alike to feel full longer, helping them to stay energized and maintain a healthful weight.

Besides their nutritional benefits, eggs are also versatile. For an on-the-go hand-held snack, give kids a hard-cooked egg (Lilly's favorite) on a stick and let them dab it in honey mustard or salsa. Wrap up egg salad with diced tomatoes and lettuce in a whole-wheat tortilla or uncrisp flatbread. Put scrambled eggs into a pita pocket or onto a tortilla and let kids top the eggs with their favorite condiments.

Or, surprise your team with Scrambled Mini Pizzas for dinner. You probably have all the ingredients on hand and they're likely to be family favorites. The pizzas are quick to fix and you can easily vary the toppings to suit the kids' tastes. To make economical eggs a part of your daily game plan, visit http://www.kickitupwitheggs.org.

Scrambled Mini Pizzas
4 servings

2 teaspoons cooking oil
1 1/2 cups chopped green or sweet red peppers (about 7.5 oz.)
1/2 cup chopped onion (about 2.5 oz.)
1 teaspoon Italian
seasoning, crushed OR
1 to 1/2 teaspoons pizza seasoning
4 eggs
1/4 cup skim or low-fat milk
1/2 cup (2 oz.) shredded low-moisture, part-skim mozzarella cheese,divided
4 English muffins, split and toasted
1/2 cup tomato sauce(any flavor), divided

In 10-inch omelet pan or skillet, over medium-high heat, heat oil until just hot enough to sizzle a drop of water. Add pepper, onion and seasoning. Cook, stirring frequently, until vegetables are tender but not brown, about 5 to 7 minutes.

In medium bowl, beat together eggs and milk until blended. Pour over vegetables. Sprinkle with 1/4 cup of the cheese. Reduce heat to medium. As mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan, forming large soft curds. Continue until eggs are thickened and no visible liquid egg remains. Do not stir constantly.

For each muffin half: Spread with 1 tablespoon of the tomato sauce. Top with about 1/4 cup of the egg mixture. Sprinkle with 1 tablespoon of the remaining 1/4 cup cheese.

Nutrition information per serving of 1/4 recipe using corn oil, green peppers, Italian seasoning and skim milk: 305 calories, 11 g total fat, 220 mg cholesterol, 601 mg sodium, 415 mg potassium, 35 g carbohydrate, 16 g protein and 10% or more of the RDI for vitamins A, B12 and C, niacin, riboflavin, thiamin, calcium, iron, phosphorus, zinc, dietary fiber