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The Egg's Image Gets A Boost
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Spinach & Red Pepper Crustless Quiche
Egg Safety Tips By The Dozen
Source: American Egg Board
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Eggs have been
fighting an uphill battle for years against their image as cholesterol bombs. But in
recent years, several studies have shown that egg consumption does not necessarily raise
blood cholesterol or increase risk of heart disease. Unless you have heart disease or high cholesterol levels, there is no need to limit your intake of eggs. It’s the yolk that contains the cholesterol, but the cholesterol-raising saturated fat content of whole eggs is not particularly high. Health experts think it is more important to limit foods high in saturated fat (fatty meats and dairy products) and trans-fatty acids (found in certain semi-hard oils, fried foods and commercial goods like pastries, chips and crackers). If your cholesterol level is healthy and you want to increase your consumption of eggs, have your cholesterol checked after a few months to make sure it's still at a healthy level. Egg whites are an excellent source of protein and riboflavin. Egg yolks contain all of the fat in an egg and are a good source of protein, iron, vitamins A and D, choline and phosphorus. Phosphorus is an important mineral, along with calcium, for the structure of bones and teeth, and is necessary for the many chemical reactions needed to produce energy for our bodies. Most of the phosphorus in our diets comes from dairy products, whole grains, meat, poultry, fish and eggs.AICR
BUENOS
DIAS SQUARES 1 teaspoon baking powder *If you're on a cholesterol restricted diet, you can replace whole eggs with liquid egg substitute (1/4 cup liquid egg substitute = 1 whole egg) In large bowl, stir together baking powder and salt, if desired. Add eggs beat until blended. Stir in remaining ingredients. Pour into greased 9-inch baking dish. Bake in preheated 350ºF oven until knife inserted near center comes out clean, about 30 to 35 minutes. Let stand 5 minutes before serving. Cut into 6 (2-inch x 4-inch) pieces. Serve with salsa, if desired. Makes 6 Servings. Per Serving (calculated using whole eggs): 129 Cal; 9 g Total Fat (4 g Sat Fat); 3 g Carb; 226 mg Cholesterol; 308 mg Sodium; 105 mg Potassium; 9 g Protein; 1 g Dietary Fiber. Exchanges: 1 Medium-Fat Meat; 2 Fat.
HASH BROWN
QUICHE Cooking spray Evenly coat 9-inch pie plate with spray. Set aside. In medium bowl, beat together 1 egg and 1/4 teaspoon of the celery salt. Stir in potatoes until well combined. To form crust, press potato mixture onto bottom and up sides of lightly greased 9-inch pie plate. Bake in preheated 375°F oven 5 minutes. Remove from oven. Sprinkle with vegetables and chicken. Beat together milk, remaining eggs and remaining celery salt until well blended. Pour over vegetables and chicken. Sprinkle with almonds. Bake in preheated 375°F oven until knife inserted near center comes out clean, about 45 minutes. Let stand 5 minutes before serving. Makes 6 Servings. Per Serving (using whole eggs): 222 Cal; 8 g Total Fat (2 g Sat Fat); 22 g Carb; 224 mg Cholesterol; 218 mg Sodium; 554 mg Potassium; 16 g Protein; 4 g Dietary Fiber. Exchanges: 1 Starch; 2 Meat; 2 Fat.
Canola oil spray Preheat oven to 375°F. Coat the inside
of an 8-inch square baking dish with the cooking spray.
BREAKFAST
IN A MUFFIN Cooking spray Preheat oven to 375°F. Evenly coat 12 (3-inch) muffin cups with cooking spray. In large bowl, beat together eggs and applesauce until blended. Add flour, rolled oats, baking powder, salt, cinnamon, and pepper. Beat until well combined. Stir in cheese, parsley, and bacon bits. Divide batter evenly among the 12 cups. Bake until lightly browned and top springs back when lightly touched with finger, about 15 to 20 minutes. Cool in pan 5 minutes. Remove from pan and cool on wire rack Makes 12 Muffins. Per (1 Muffin) Serving using whole eggs and fresh parsley: 108 Cal; 4 g Total Fat; 12 g Carb; 110 mg Cholesterol; 312 mg Sodium; 7 g Protein., Protein 7 g, Carbohydrates 12 g, Total Fat 4 g, Cholesterol 110 mg, Sodium 312 mg. Exchanges: 1 Starch; 1 Meat; 1 Fat.
BREAKFAST
IN A CUP 4 ounces reduced-fat loose breakfast sausage
(turkey Coat a 6-cup muffin pan with nonstick cooking spray. Preheat the oven to 350°F. In a medium nonstick skillet over medium-high heat, cook the sausage, pepper and onion 5 minutes, or until sausage is browned. Spoon mixture into a bowl and cool slightly. Stir in egg substitute or eggs, egg, and mushrooms. Spoon mixture evenly into the prepared muffin pan. Sprinkle with cheese. Bake 20 minutes, or until egg is set. Makes 6 Servings. Per (1 "muffin") Serving using egg substitute + 1 whole egg: 107 Cal; 5 g Total Fat; 4 g Carb; 40 mg Cholesterol (when made with egg substitute); 318 mg Sodium; 12 g Protein; 1 g Fiber. Exchanges: 1-1/2 Meat; 1 Fat.
PASTA-VEGGIE
SCRAMBLE Cooking spray Evenly coat 10-inch omelet pan or skillet with spray. Add zucchini, onions and pepper. Cook over medium heat until zucchini is crisp-tender, about 3 minutes. Meanwhile, in small bowl, beat together eggs, milk, cheese and seasonings. Pour over vegetables in pan. Add fettuccini and tomatoes. As egg mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan. Continue until eggs are thickened and no visible liquid egg remains. Do not stir constantly. Serve immediately. Makes 4 Servings. Per (1/4 recipe) Serving using whole eggs, skim milk and 1/4 teaspoon garlic powder: 211 Cal; 7 g Total Fat; 24 g Carb; 242 mg Cholesterol; 129 mg Sodium; 257 mg Potassium; 12 g Protein. Exchanges: 1 Starch; 2 Veg; 1 Meat; 1 Fat.
THRIFTY
COTTAGE CASSEROLE 6 eggs In large bowl, beat together eggs, cheese, onion, nutmeg and salt, if desired, until well blended. Gently stir in spinach and noodles. Evenly coat 11 x 7 x 1-1/2-inch baking dish with spray. Spread noodle mixture in dish. Cover with aluminum foil. Bake in preheated 350° F oven until knife inserted near center comes out clean, about 35 to 45 minutes. Makes 6 Servings. Per (1/6 recipe) Serving made with whole eggs and without optional salt: 270 Cal; 8 g Total Fat; 32 g Carb; 251 mg Cholesterol; 260 mg Sodium; 357 mg Potassium; 18 g Protein. Exchanges: 2 Starch; 2 Meat; 2 Fat.
EGGS
FLORENTINE OLÉ! Cooking spray Evenly coat 4 (6 oz.) custard cups with cooking spray. Press spinach into coated cups. With back of spoon, make an indentation in center of spinach. Break and slip an egg into each indentation. Top each with 1 tablespoon salsa and 1 tablespoon cheese. Bake in preheated 325ºF oven until whites are completely set and yolks begin to thicken but are not hard, about 20 minutes. Top with sour half and half if, desired. Makes 4 Servings. Per (1 Cup) Serving using whole eggs and w/o optional ingredients: 124 Cal; 7 g Total Fat (2 g Sat Fat); 4 g Carb; 217 mg Cholesterol; 262 mg Sodium; 320 mg Potassium; 10 g Protein. Exchanges: 1 Medium-Fat Meat; 1-1/2 Fat.
EASY,
ELEGANT ASPARAGUS POACH 1/2 cup nonfat mayonnaise-style dressing In small bowl, stir together mayonnaise, yogurt, juice and seasoning until well blended. Set aside. In saucepan or deep omelet pan, bring 2 to 3 inches of water to boiling. Reduce heat to keep water gently simmering. Break cold eggs, 1 at a time into custard cup or saucer or break several into bowl. Holding dish close to water’s surface, slip eggs, 1 by 1, into water. Cook until whites are completely set and yolks begin to thicken but are not hard, about 3 to 5 minutes. With slotted spoon, lift out eggs. Drain in spoon or on paper towels and trim any rough edges, if desired. Meanwhile, cook asparagus according to package directions. Drain well. Place 1/4 of the asparagus spears on each muffin half. Top each with an egg and about 2 1/2 tablespoons of the reserved sauce. Makes 4 Servings. Per (1/4 recipe) Serving using whole eggs and Italian seasoning: 185 Cal; 6 g Total Fat (2 g Sat Fat); 22 g Carb; 212 mg Cholesterol; 482 mg Sodium; 281 mg Potassium; 11 g Protein. Exchanges: 1 Starch; 1 Veg; 1 Fat.
BROCCOLI-CHEESE
SPOON BREAD 1 can (7-ounces) fat-free evaporated milk Preheat the oven to 375°F. Coat a 1-quart baking dish with nonstick spray. In a medium saucepan over medium heat, gently stir evaporated milk. Gradually add cornmeal and cook, stirring constantly, 2 to 3 minutes, or until thickened. Remove from heat and stir in sugar, white or black pepper, and 6 tablespoons cheese. Stir until cheese melts. Place eggs in a small bowl. Add 1/4 cup of milk mixture, stirring constantly. Stir egg mixture back into milk mixture. In a medium bowl, beat egg whites until stiff. Fold into milk mixture. Fold in broccoli, roasted peppers, and salt. Pour into the prepared baking dish. Bake 45 to 50 minutes, or until set. Sprinkle with remaining 2 tablespoons cheese. Makes 4 Servings. Per Serving: 169 Cal; 6 g Total Fat; 15 g Carb; 118 mg Cholesterol; 337 mg Sodium; 15 g Protein; 3 g Fiber. Exchanges: 1/2 Starch; 1 Veg; 1/2 Milk; 1 Medium-Fat Meat; 1 Fat.
Recipe from the American Egg Board. Cooking spray In 8x8x2-inch baking dish evenly coated with cooking spray, stir together stuffing cubes, shrimp, and parsley. In medium bowl, beat together eggs, milk, and seasonings until well blended. Pour evenly over stuffing mixture. Cover. Refrigerate several hours or overnight. Preheat oven to 350ºF. Uncover baking dish. Bake until golden brown and knife inserted near center comes out clean, about 50 to 60 minutes. Garnish with asparagus spears, if desired. Makes 6 Servings. Per (1/6 recipe) Serving using whole eggs, 7.5 oz. stuffing cubes w/o salt, and optional asparagus: 228 Cal; 7 g Total Fat; 22 g Carb; 272 mg Cholesterol; 357 mg Sodium; 17 g Protein. Exchanges: 1 Starch; 2 Meat; 1-1/2 Fat.
ORANGE
CARAMEL FLAN 1/2 cup sugar, divided Preheat oven to 300°F. In a heavy, small saucepan, mix 1/4 cup sugar with the water. Cook over medium-low heat until the sugar dissolves, stirring frequently. Increase the heat, and boil without stirring until the sugar turns deep golden brown, swirling the pan occasionally. Immediately pour the caramel into six (6-ounce) custard cups. Carefully tilt the cups slightly, covering as much of the bottoms (but not the sides) as possible. Set the cups aside. In a large bowl, whisk the eggs, thawed orange juice concentrate, and remaining 1/4 cup sugar. Gradually whisk in both the milks and the extracts. Divide the custard among the prepared cups. Place the cups in a large baking pan. Add enough hot water to the pan to come halfway up the sides of the cups. Bake until the custards are set, about 80 minutes. Remove the cups from the water. Cover, and refrigerate ovenight. To serve, run a small, sharp knife around the custard sides to loosen. Invert a custard onto each plate, or eat from the cup without inverting onto a separate plate. Makes 6 Servings. Per Serving: 182 Cal; 3 g Total Fat (1 g Sat Fat); 30 g Carb; 109 mg Cholesterol; 116 mg Sodium; 9 g Protein. Exchanges: 1 Other Carb (Starch); 1/2 Fruit; 1/2 Skim Milk; 1/2 Fat.
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