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eggsWant a tasty high-protein snack that is easy to make and keep on hand? Something kids can grab from the fridge to put in a lunchbox or eat on the way to basketball practice?

Try hard-boiled eggs! More than six grams of protein is packed into each 80-calorie egg, along with just five grams of fat. Plus, they are one of the few foods that contain vitamin D.

From the American Egg Board, here are some quick tips to dress up a simple hard-boiled egg, to offer snacks in a variety of flavors, along with that all-important protein for muscle build-up and satiety between meals. Make a dozen hard-boiled eggs each Sunday to ensure that you have plenty on hand throughout the week.

  • Go fancy with your salt and pepper. Try truffle salt or spicy chipotle salt for a little heat.
  • Season hard-boiled eggs with salt-free lemon and pepper seasoning mix or low-salt herb mix.
  • For a sweet treat, try egg in honey.
  • Make it spicy with a dab of Sriracha.
  • Dip your eggs in honey mustard or ranch dressing and add chopped veggies to top it off.
  • Top your lunch salad with hard-boiled eggs.
  • Add it to a bento box filled with hummus, olives and vegetables for a delicious afternoon snack.

To make perfect hard-boiled eggs, every time:

Place eggs in a saucepan large enough to hold them in a single layer. Add cold water to cover eggs by 1 inch. Heat over high heat just until boiling.

Remove pan from burner and cover. Let eggs stand in hot water according to size of eggs:

12 minutes for large eggs, 9 minutes for medium eggs and 15 minutes for extra large/ jumbo eggs

Drain immediately to serve warm, or cool completely under cold running water or in a bowl of ice. Refrigerate if not serving right away.

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