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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 egg-based dish.

Smoked Salmon Egg Salad Filled Tomato

Journal as: egg with meat + 1 cup vegetables without added fat
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 mayonnaise.
  • 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 tomatoes)
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 temperature.

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: 46%.

Reviewed on March 23, 2007

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