An Egg-cellent Idea -
The WEBB Cooks by Robyn Webb, MS, LN
Whether you like them scrambled or dyed a pretty pink color, don't shy away from the endless possibilities of eggs. The protein content is high and the price is right. You could call eggs a nutrition bargain. You also get riboflavin, folate, iron, B vitamins, phosphorus and vitamin E.
What about the long standing belief about eggs and your cholesterol? New methods of analysis have shown eggs to be lower in cholesterol than previously thought (213 mg rather than 275 mg). At any rate, saturated fat in the diet has a much greater effect on blood cholesterol, and an egg contains less than 2 mg of saturated fat. If you are still concerned, you could just eat the egg white and reap the protein benefits. But remember that the yolk does contain a fair share of the B vitamins and minerals.
What about brown eggs and organic eggs? The shell color is no indication of the nutritional quality; purchase them if you like the brown color! I've personally sampled organic eggs and do declare them delicious, but for some of their health claims, there needs to be more research. Try them for a change if you like.
Eggs are perishable and should be stored carefully. Buy A or AA government inspected eggs. Avoid eggs with cracks. Use eggs within 5 weeks, preferably less, after bringing them home. Store eggs in their carton, pointed end down and not in the door of the refrigerator. Never leave eggs for more than 2 hours at room temperature.
Always cook on the safe side. Do not serve dishes made with raw eggs, such as Caesar salads, eggnog, or mousses, to babies, the elderly, the sick or pregnant women. To test an egg for freshness, place an egg in a bowl of water. A fresh egg will sink to the bottom; an egg that floats is stale and should not be used.
Think beyond scrambled eggs to consider the versatile ways to prepare eggs.
- Have breakfast for dinner. Make a frittata chock full of fresh vegetables and serve with whole grain rolls.
- Puffy omelets are beautiful! Separate eggs and beat the egg whites until stiff. Beat the yolks with some milk. Pour the mixture into an ovenproof skillet and bake for 10 minutes at 400 degrees F. Top with slices of sautéd apples.
- Make some zesty eggs. Hardboil eggs and remove the yolks. Mash the yolks with some salsa and refill into the whites.
- If you are going to prepare just scrambled eggs, make them egg-citing! Sauté some onions, diced red pepper and garlic in a little bit of olive oil. Add in the beaten eggs or just use egg whites that have been mixed with dried basil and oregano. Scramble to your liking and top with a dollop of marinara sauce.
To keep the saturated fat completely under control, the following recipe uses only the egg whites, but still retains a satisfying and delicious flavor.
LEEK AND ONION FRITTATA
4 servings / serving size: 1/4th of frittata
preparation time: 20 minutes
cook time: about 10 minutes
exchanges: 2 meats
calories: 125
calories from fat: 18
total fat: 2 g
saturated fat: 0 g
cholesterol: 0 mg
sodium: 50 mg
carbohydrate: 9 g
dietary fiber: 1 g
sugars: 1 g
protein: 11 g
Ingredients
6 egg whites
canola oil spray
1 medium leek, tough outer leaves removed and rinsed well and thinly sliced
1 medium onion, diced
2 garlic cloves, minced
1 tsp. dried rosemary
1 Tbsp. minced, fresh chives
salt and pepper to taste
- Using a whisk, beat the egg whites well in a bowl, just until frothy, but not until stiff.
- Heat a large skillet that has been coated with cooking spray. Add the leeks and onion and sauté over medium heat until lightly browned, about 5 minutes. Pour in the egg whites. Sprinkle with the rosemary and chives and season with salt and pepper.
- Cover and cook the frittata on low heat for about 3-5 minutes until the eggs are set. Loosen the frittata from the skillet and cut into wedges or serve directly from the skillet.
