He includes a hard-cooked egg among his 10 daily essential foods because they are loaded with protein.

One large egg has about 5.5 grams of protein and 68 calories. Eggs are also a source of lutein, an antioxidant that is good for eye health.

Breakfast for dinner can be quick, easy and inexpensive.

Asparagus Frittata

Serves: 4 (or 2 generously)

Preparation time: 15 minutes

Total time: 30 minutes

4 large eggs

1/4 cup 1 per cent milk

1/4 tsp. salt

1/8 tsp. black pepper

1 to 2 Tbsps. unsalted butter, divided

1 cup 1-inch pieces of asparagus plus additional asparagus tips for the top

1/4 cup diced red pepper

1/4 cup sliced green onion

1/4 cup sliced mushrooms

1/2 cup shredded Gouda cheese or favorite cheese

2 Tbsps. grated Parmesan cheese

Snipped fresh chives or favorite herbs for garnish

Mixed field greens tossed with vinaigrette for serving, optional

Preheat the broiler to high, with the oven rack about 4 inches from the heat source. In a medium bowl, whisk together the eggs, milk, salt and pepper until combined and the mixture is all yellow. Set aside.

In a 10-inch ovenproof nonstick skillet, melt 1 Tbsp. of the butter over medium heat. Add the asparagus pieces, red pepper, green onion and mushrooms; saute about 5 minutes or until the veggies are slightly soft. If the bottom of the skillet seems too dry, add the remaining tablespoon butter.

Pour the egg mixture into the skillet and sprinkle with the shredded cheese.

Cook about 1 to 2 minutes or until the edges just start to set. Reduce the heat to low. Start pushing the cooked egg mixture, using a rubber spatula, along the edges toward the centre while scraping up any cooked mixture on the bottom. Tilt the pan, swirling the uncooked eggs toward the edges.

Cook about 6 to 8 minutes or until the frittata is almost set but the top looks wet. Place the skillet under the broiler to cook the top of the frittata.

Watch carefully, it should only take 1 to 2 minutes. Carefully remove from the broiler. Run a spatula around the edges to loosen the frittata from the pan. Slide out onto a serving platter, sprinkle with the Parmesan cheese and fresh herbs. Cut into slices and serve.

Nutrition facts: 194 calories, 14 g fat; 5 g carbohydrates , 14 g protein , 351 mg sodium , 272 mg cholesterol