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The Incredible Edible Egg: Ancient Symbol for Spring & Rebirth
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Tomato Egg Nests With Spinach Bruschetta
For a dozen more ways to have your eggs and eat them too, click on the link below:
Source: The American Egg Board
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Puns may be
the lowest form of humor, but eggs can be an excellent source of important nutrients and
health-protective substances. And now is the season for thinking about eggs. Eggs play a central role in the observances of both Easter and Passover, and they are ancient symbols for spring and for rebirth. Many people began avoiding eggs when their high cholesterol content became a health concern. For healthy adults, the American Heart Association recommends a limit of three or four egg yolks a week, provided your daily intake of cholesterol is below 300 milligrams. So you can enjoy eggs in moderation. Eggs are classified for market according to USDA standards for size and quality. So an egg graded AA is deemed of higher quality than one that gets a B. Most recipes call for large eggs. The color of the egg's shell - white or brown - depends on the breed of hen that laid it. Color has no bearing on taste or nutritive value. Egg whites are an excellent source of protein and riboflavin. Egg yolks contain all of the egg's fat and are a good source of protein, iron, vitamins A and D, choline and phosphorus. Eggs must always be refrigerated. When stored at room temperature, they lose more quality in one day than in a week in the refrigerator. Eggs should be kept in the carton in which they came; putting them in the refrigerator's egg container exposes them to odors and damage. Eggs used within a week will have the best flavor and cooking quality. But they can be refrigerated for up to a month, if the shells are intact. AICR
TOMATO EGG NESTS
WITH SPINACH BRUSCHETTA 4 medium vine tomatoes at room temperature
DEVILED EGGS 6 large eggs Place eggs in a saucepan and cover with water. Bring to a boil over medium heat. Remove saucepan from heat. Let eggs stand in pan, covered, for 20 minutes. Drain. Cool eggs and peel. Slice eggs lengthwise and remove the yolks. Arrange the whites, cut side up, on a plate and cover with plastic wrap until ready to fill. Combine the cottage cheese, dressing, mustard, and yolks. Mash with a fork until smooth. Mix in the green pepper. Spoon the filling into the egg whites. Cover and keep cold until ready to serve. Makes 12 Egg Halves. Per (1 Egg Half) Serving: 48 Cal; 3 g Total Fat (1 g Sat Fat); 2 g Carb; 106 mg Cholesterol; 99 mg Sodium; 4 g Protein. Exchanges: 1/2 Med-Fat Meat; 1/2 Fat.
EGG AND
GREEN CHILE CASSEROLE 1 (8-ounce) package reduced-fat Monterey
Jack cheese, shredded Coat a 2- to 3-quart oblong glass baking dish with nonstick cooking spray; set aside. Combine both cheeses, green chiles, and green onions; spread on the bottom of the dish. Beat the eggs and egg whites together with the yogurt. Pour over the cheeses, making a space with a fork so the eggs will go through to the bottom. Refrigerate overnight. Place in a cold oven, and bake for 15 minutes at 350°F. Add sliced tomatoes along the top of the casserole, and continue baking for 15 to 20 minutes longer, or until done. Serve immediately. Makes 12 Servings. Per Serving: 132 Cal; 7 g Total Fat (4 g Sat Fat); 3 g Carb; 104 mg Cholesterol; 312 mg Sodium; 13 g Protein; 1 g Dietary Fiber. Exchanges: 2 Lean Meat; 1 Fat.
POTATO
& EGG SKILLET 5 cups shredded frozen (unthawed) hash brown
potatoes Place the potatoes, onion, bell pepper, and salt in a large bowl and toss to mix well. Coat a large, nonstick skillet with the cooking spray and spread the potato mixture loosely over the bottom of the skillet. Place the skillet over medium heat, cover, and cook for 4 minutes, just until the potatoes are beginning to turn color on the bottom. Spray the tops of the potatoes with the cooking spray, turn them with a spatula (do not press or pack them down), and cook for 4 minutes more, until the potatoes are golden brown on the bottom. Spray and turn the potatoes again, then reduce the heat under the skillet to medium-low. Make 4 wells in the potato mixture, spacing them evenly apart, and spray the bottom of the skillet in each well with cooking spray. Break an egg into each well. Cover the skillet and cook for about 3 minutes, until the whites are firm and the yolks are beginning to thicken. Sprinkle the cheese over the top, cover, and cook for an additional minute, or just until the cheese is melted. Serve hot. Makes 4 Servings. Sodium Alert: This recipe is slightly over the recommended sodium content for those on low-salt meal plans. You can reduce the sodium content per serving by substituting a salt-free seasoning for the table salt called for in this recipe. Per Serving: 224 Cal; 7 g Total Fat (3 g Sat Fat); 21 g Carb; 201 mg Cholesterol; 408 mg Sodium (you can reduce the sodium by substituting 1/4 tsp salt-free seasoning for the regular salt); 16 g Protein; 3 g Dietary Fiber; 213 mg Calcium. Exchanges: 2 Medium-Fat Meat; 1-1/4 Starch; 1 Fat.
FRENCH
TOAST CASSEROLE 2 cups fat-free milk In a shallow bowl or pie plate, beat milk and eggs lightly to blend. Dip bread halves into egg mixture to coat well. Layer 8 bread halves in a 9-inch square baking dish, lightly coated with nonstick cooking spray. Drizzle about 2 teaspoons margarine over bread; sprinkle with 3 tablespoons sugar and 1 cup raspberries. Top with 8 more bread halves, arranging them in opposite direction from bottom layer. Drizzle with 2 teaspoons margarine, 3 tablespoons sugar, and remaining 1 cup raspberries. Top with remaining 8 bread halves, 2 teaspoons margarine, and 2 tablespoons sugar. Sprinkle with cinnamon. Bake, covered, 25 minutes at 400°F; uncover and bake until browned, about 10 minutes longer. Makes 6 Servings. Tip: Save some of your daily Carb/Exchanges allowances to cover the Carbs (starches, breads and fruits) for a serving of this breakfast delight! Per Serving: 301 Cal; 8 g Total Fat (2 g Sat Fat); 53 g Carb; 108 mg Cholesterol; 258 mg Sodium; 15 g Protein. Exchanges: 2 Bread; 1 Other Carb; 1/2 Fruit; 1 Fat.
Add a little zing to your breakfast plate with these colorful burritos. Recipe from the AICR. 2 large eggs *Salt-to- taste is optional and not included in the sodium content of the nutritional analysis In medium bowl, beat eggs with egg whites. Set aside. Heat olive oil in nonstick skillet over medium heat. When oil is hot, add tomato, peppers, squash and onion. Cook 3 minutes, stirring constantly. Add eggs and scramble with a fork or spoon. Add salt, pepper and cayenne, if using. When eggs are cooked, stir in soy bacon bits. Divide eggs evenly onto tortillas. Roll up tightly, burrito style, and serve immediately. Makes 4 servings. Sodium Alert! This recipe is not suitable for those on salt restricted meal plans. Per serving: 202 calories, 8 g fat (1 g saturated fat), 26 g carbohydrate, 13 g protein, 4 g dietary fiber, 471 mg sodium (w/o optional salt).
FRESH
ZUCCHINI RELLENOS 6 medium zucchini, (about 2 pounds) Fresh Tomato Sauce (directions below): 4 large fresh tomatoes, chopped (or use 1 lb
drained, canned Preheat oven to 350ºF. To prepare Tomato Sauce: In a blender, combine the tomatoes, onions, garlic and salt. Heat oil in a skillet. Add tomato mixture and heat about 15 minutes until thickened. Stir in cilantro and set aside. Cut zucchini in half lengthwise. Carefully scoop out the flesh and discard or save for another use. Place the zucchini shells in a greased shallow baking pan in a single layer. Combine the corn, eggs, milk and salt in a blender and blend to a coarse purée. Add chopped chiles. Mix 1-1/2 cups of the grated cheese into the corn mixture, reserving 1/2 cup for topping. Fill the zucchini shells with the corn mixture. Sprinkle the remaining cheese. Dot with butter. Cover with foil and bake until tender, approximately 30 minutes. Do not overbake. Top with freshly cooked tomato sauce. Makes 6 Servings. Sodium Alert! Not suitable for those on sodium-restricted meal plans. Per Serving: 225 Cal; 7 g Total Fat; 24 g Carb; 81mg Cholesterol; 548 mg Sodium;18 g Protein; 3g Dietary Fiber. Exchanges: 1 Bread; 2 Meat; 1-1/2 Veg; 1-1/2 Fat.
CONFETTI VEGETABLE KUGEL 3 medium zucchini (about 1 pound), unpeeled Preheat oven to 375°F. Grate zucchini, carrots and sweet potatoes (can be done in the food processor). Finely mince onions, garlic, parsley and basil. Combine all ingredients in a large mixing bowl and mix well. Spray a 3-quart rectangular or oval casserole with nonstick spray. Add vegetable mixture and spread evenly. Bake in preheated oven for 1 hour and 10 minutes, or until golden brown and firm. Freezes and/or reheats well. Makes 12 Servings. Variations: Mixture can be baked in sprayed muffin tins at 375°F for 25 to 30 minutes, until golden brown. Recipe may also be halved and baked in a 1-1/2 quart spray-coated casserole for 45 to 55 minutes. Per Serving: 101 Cal; 3 g Total Fat (<1 g Sat Fat); 15 g Carb; 71 mg Cholesterol; 315 mg Sodium; 280 mg Potassium; 35 mg Calcium; 4 g Protein; 2 g Fiber. Exchanges: 1/2 Starch; 2 Veg; 1/2 Fat.
GARDEN PIE 2 cups thinly sliced peeled zucchini Preheat the oven to 400°F. Prepare a 9-inch glass or ceramic pie plate with nonstick pan spray. Layer the zucchini, tomatoes, and onion in the pie plate. Sprinkle the Parmesan cheese and pepper evenly over the vegetables. Combine the milk, biscuit mix, and eggs. Beat until smooth, about 1 minute; pour over the vegetables. Bake about 30 minutes. Let set 5 minutes before cutting into 6 equal wedges. Makes 6 Servings. Per (1-Wedge) Serving: 180 Cal; 7 g
Total Fat (3 g Sat Fat); 19 g Carb; 113 mg Cholesterol; 397 mg Sodium; 10 g protein; 3 g
Dietary Fiber. Exchanges: 1 Starch; 1 Veg; 1 Med-Fat Meat;
SPRING
BRUNCH DUTCH BOY 2 tsp reduced-fat margarine, i.e.,
Fleischmann's® In a preheated 450°F oven, melt margarine in a 9-inch pie plate or 10-inch omelette pan or skillet with ovenproof handle. Tilt plate to coat bottom evenly with butter. Meanwhile, in medium bowl, beat together eggs, milk, flour and salt until smooth. Pour into hot pie plate. Bake 8 minutes and reduce heat to 375°F; continue baking until golden brown and sides are puffy, about 8 minutes more. Meanwhile, in small bowl, stir together ricotta and lemon juice until well blended. Arrange asparagus as spokes on hot pancake. Dollop with ricotta mixture. Sprinkle with grated lemon peel and serve immediately. Makes 4 Servings. Per Serving: 188 Cal; 8 g Total Fat (4 g Sat Fat); 14 g Carb; 174 mg Cholesterol; 283 mg Sodium; 14 g Protein; 2 g Dietary Fiber. Exchanges: 1/2 Starch; 1 Veg; 1 Medium-Fat Meat; 2 Fat.
APPLE
& APRICOT KUGEL 6 eggs, beaten (or 4 eggs plus 4 whites) Preheat oven to 350°F. In a large mixing bowl, combine eggs with sugar; mix well. Add apples, matzo meal and lemon juice. Mix until smooth. Soak apricots in hot water for 5 minutes; drain well. Spray a 7- x 11-inch Pyrex casserole with nonstick spray. Spread half of mixture in pan. Arrange apricots in a single layer over batter. Top with remaining batter; spread evenly. Sprinkle with cinnamon-sugar. Bake at 350°F about 1 hour, until golden. Reheats well and can be frozen. Makes 10 Servings. Per Serving: 190 Cal; 4 g Total Fat (1 g Sat Fat); 37 g Carb; 127 mg Cholesterol; 40 mg Sodium; 28 mg Calcium; 5 g Protein; 4 g Fiber. Exchanges: 1-1/2 Starch; 1 Fruit; 1/2 Very Lean Meat; 1 Fat.
OLD-FASHIONED
BAKED CUSTARD 3 large eggs, slightly beaten, or 3/4 cup
egg substitute* *Nutritional analysis for this recipe based on using real eggs Preheat oven to 325°F. In a large bowl, combine the eggs, sugar, salt and nutmeg. Slowly stir in the milk and vanilla. Pour 1/2 cup of custard into each of six (5-ounce) custard cups. Sprinkle with cinnamon. Set the filled custard cups in a shallow pan. Pour about 1-inch of hot water in the pan around the custard cups. Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled. Makes 6 Servings. Per (1/2 Cup) Serving: 82 Cal; 3 g Total Fat (1 g Sat Fat); 8 g Carb; 108 mg Cholesterol; 171 mg Sodium; 6 g Protein; 8 g Sugars. Exchanges: 1/2 Medium-Fat Meat; 1/2 Other Carb (Starch); 1/2 Fat.
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