Crack an Egg for Dinner

Did you know May was National Egg Month? I’m excited to write about eggs because I think they are a fabulous food for four distinct reasons:

  • They are packed with nutrition — an excellent source of healthy fats and protein.
  • They are inexpensive. Per serving they are one of the least costly sources of protein you can buy. And they can hang out in your fridge for a couple of weeks so you save even more money due to less spoilage.
  • They are individually portioned, which means eggs are a helpful resource if you’re cooking for one.
  • They are versatile. While you might have trouble thinking about what to do with an egg, I promise you have more options than scrambled eggs with toast (not that there’s anything wrong with traditional!).

In the 1990s eggs started getting a bad rap for their higher levels of cholesterol and saturated fat. It is time to leave those concerns behind. Current research has shown that even people with high cholesterol and those at risk for heart disease can eat several eggs a week without concern. Additionally, a recent landmark study showed that saturated fat, particularly coming from dairy, posed no significant risk for poor heart health. Research continues to bear out my personal philosophy: Our body and mind does its best with moderation in all things.

On a hectic weeknight, eggs are one of my favorite go-to staples. I’d love to share one of my favorite recipes that is nutritious, delicious and super easy to prepare. I’d love to hear any of your favorite egg recipes as well!

Veggie Fried Rice with Eggs & Edamame (a la Trader Joe’s)

Recipe developed by Marci Anderson, MS, RD, cPT

Serves 1

1 tablespoon coconut oil
1 teaspoon sesame oil
1 bag Trader Joe’s Frozen Japanese Style Fried Rice
1-2 eggs
1/3 cup frozen edamame, shelled


  1. Place your edamame in a microwave safe dish and follow directions on the package to cook.
  2. Heal both oils in a non-stick skillet and heat on medium heat for a minute.
  3. Add 1 cup frozen rice to the pan and heat for 2-3 minutes.
  4. Crack 1-2 eggs and scramble with rice.
  5. Add cooked edameme and stir. Serve hot with a green veggie and enjoy!
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Marci Evans
Marci Evans, MS, CEDRD-S, counsels clients and manages her group practice in Cambridge, MA. She also brings her passion and skill in the eating disorders field to students, interns and clinicians with online trainings and clinical supervision. Connect with her at and all social media outlets @marciRD.