Egg Safety Tips, Recipes, and Eggcetera
Everything you need to know about cooking and serving eggs -- just in time for the Easter bunny
Egg Safety Tips, Recipes, and Eggcetera cont. continued...
4. Up your omega-3s. You can increase the omega-3 fatty acids and, in
some cases, vitamin E, in your diet while decreasing cholesterol and fat just
by switching to higher omega-3 eggs.
You heard it right, folks! There are now vegetarian-fed hens that are laying
a whole new generation of eggs. The farmers have changed the nutrient content
of the eggs by feeding the hens a different diet.
Several brands are available across the country. Some have more omega-3
fatty acids and vitamin E per egg than others, so check the label.
Here's a typical breakdown. One Eggland's Best brand egg contains:
- 70 calories
- 4 g fat
- 1 g saturated fat
- 0.1 g (100 milligrams) omega-3 fatty acids
- 180 milligrams cholesterol
- 65 milligrams sodium
- 25% Daily Value for vitamin E; 6% for vitamin A
Ready to get cooking? Here are a couple of egg recipes, one that's perfect
for using up any hard-boiled eggs you have left after Easter, and another that
shows how well egg substitutes can pinch-hit for a portion of the eggs in an
Smoked Salmon Egg Salad Filled Tomato
Journal as: egg with meat + 1 cup vegetables without added
1 entrée salad with meat, fish, or eggs with light salad dressing
This egg salad is just as delicious served with whole-grain crackers, but it
is beautiful served in hollowed-out tomatoes.
4 large hard-boiled eggs (use higher omega-3 eggs, if
available); shells removed, chopped
2 small stalks celery, finely chopped
3 tablespoons finely chopped red onion
4 ounces diced smoked salmon
1/4 cup light mayonnaise
1/2 teaspoon dill weed (dried) or 1 tablespoon fresh dill, chopped
Salt and pepper to taste
8 medium tomatoes, tops cut off and hollowed out
- In a medium bowl, combine chopped eggs, celery, onion, salmon, and
- Season with dill, salt, and pepper. Refrigerate at least 2 hours to allow
flavors to combine.
- Spoon egg mixture into hollowed-out tomatoes. Cover well and refrigerate
until ready to serve.
Yield: 8 filled tomatoes (4 servings)
Per serving: 188 calories, 13 g protein, 9 g carbohydrate, 11 g
fat (2.8 g saturated fat, 4.6 g monounsaturated fat, 3.2 g polyunsaturated
fat), 218 mg cholesterol, 2 g fiber, 414 mg sodium. Calories from fat: 53%
You Say Tomato and I Say Frittata
Journal as: 1/2 cup vegetables without fat + 2 eggs alone
without fat + 1 ounce low-fat cheese
You can make this quick dish for breakfast, brunch, or even a weeknight
dinner. You may already have all the ingredients in the refrigerator.
1/2 cup finely chopped onion
1/2 cup finely chopped green bell pepper
2 teaspoons olive or canola oil
Salt and pepper to taste
2 large eggs
1/2 cup egg substitute
1/2 cup shredded, reduced-fat Swiss or sharp cheddar cheese
Canola or olive oil cooking spray
1 large vine-ripened tomato, cut in half and then sliced (or 2 medium
1/2 teaspoon Italian seasoning (or any herb blend you like)
- In a 9-inch nonstick skillet, cook the onion and bell pepper with salt and
pepper to taste in 2 teaspoons oil over medium heat, stirring often, until
pepper is tender (about 3 minutes).
- In a mixing bowl, beat or whisk together eggs, egg substitute, and cheese.
Add the bell pepper mixture and beat or whisk until well-combined.
- Heat the 9-inch skillet again over medium heat.
- When it's hot, coat the pan generously with canola cooking spray and
quickly pour in the egg mixture, distributing the bell pepper evenly. While it
begins to cook, arrange tomato slices decoratively on top. Then, sprinkle 1/2
teaspoon of Italian seasoning on top.
- Cover the skillet and cook without stirring for about 6 minutes, or until
frittata is set and bottom is nicely brown.
- If desired, broil under a preheated broiler, about 4 inches from the heat,
for 2 minutes to lightly brown the top. Let cool in skillet for 5 minutes.
- Slide onto a serving plate and cut into wedges. Serve warm or at room
Per serving: 270 calories, 22.5 g protein, 13.5 g carbohydrate,
14 g fat, 5 g saturated fat, 6 g monounsaturated fat, 2.4 g polyunsaturated
fat, 228 mg cholesterol, 2.5 g fiber, 325 mg sodium. Calories from fat: