This summer, we are excited to launch a new Food Insight series called the “Weekend Chew.” Each Friday, we will take the time to show you a simple way to make your weekend eats a little more special.

According to the 2016 Food and Health Survey, 33 percent of Americans spend less than 15 minutes preparing dinner on an average weekday. We all have a little more time on the weekends to enjoy our food, whether that is a robust breakfast or a potluck family dinner. Our goal is to help you enjoy your food a little more during the weekend with friends and family. 

To start off, let’s talk about one of our favorite Saturday morning breakfast staples: the egg.

The egg is just fantastic. Why? Hard-boiled eggs can be a quick, easy snack that you can prepare ahead of time. Also, the egg is good for everyone (without an egg allergy) at pretty much any life stage. Essential nutrients in the egg support a healthy pregnancy, promote growth and development in the youngest members of your family, and help keep muscles strong during aging. Eggs are a nutrient-dense food, and all for just 70 calories per egg. They are an excellent source of protein (6g in one egg), vitamins D and B12, phosphorus and riboflavin. They also contain the amino acid leucine, which plays an important role in muscle protein synthesis.

But as easy as eggs are to prepare for a weekday snack, you can turn them into a nutritious meal for your Saturday morning.

So start this weekend off right with a nutritious egg casserole. All you need are your favorite veggies (I suggest spinach, mushrooms, tomatoes, and broccoli sautéed in garlic) and a few whisked eggs. Oh, and don’t forget the low-fat cheese!

Add veggies and cheese to a baking dish, pour over your whisked eggs, stick it in the oven, and like magic, you have a delicious breakfast for your family. Add a side of fruit or fruit juice and you have one well-rounded meal.