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March
25, 2004
Prairie
Fare: All About Eggs
By
Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service
Whenever I can’t
figure out what to make for dinner, and time is short, I reach for a carton
of eggs. With a few cracks and a little cooking, we have scrambled eggs
or an omelet on the table in short order.
Even better, my children
happily eat eggs.
Eggs have been much
maligned over the years. Eggs were once the food to avoid, kind of like
the “carbs” of today.
Granted, eggs contain
cholesterol (about 200 milligrams per egg), but there’s been a bit
of confusion about the whole cholesterol issue. Cholesterol in the diet
does not necessarily increase cholesterol in the blood.
Research has shown
us that saturated fat, not necessarily cholesterol, is what we should
be trimming from our diets to keep our hearts healthy. One large egg contains
just 8 percent of the recommended daily value for saturated fat.
Most nutrition professionals
now say that an egg a day is OK, unless your dietitian or doctor has advised
you otherwise. One study with 20 healthy young men and 13 healthy young
women with normal cholesterol values ate up to two eggs a day in addition
to an overall low-fat diet and did not raise their cholesterol levels.
Egg protein earns
a “gold star” for quality. An egg equals about an ounce of
protein and has just 70 calories and 5 grams of fat. They also contain
vitamins and minerals. Even better, at about 12 cents an egg, they are
economical.
Eggs have also made
the news because they are linked with cases of foodborne illness. Food
safety issues with eggs can be prevented by avoiding cross contamination
and by cooking eggs thoroughly. Remember these tips:
- Choose refrigerated
grade A or AA eggs for best quality. The date on eggs is a “sell
by” date, which the grocery store must follow. The eggs are still
safe to use at home for four to six weeks as long as they’re stored
in a refrigerator at 40 degrees or lower.
- Cook eggs thoroughly.
Cooked egg dishes should reach 160 degrees as measured with a food thermometer.
- Refrigerate cooked
egg dishes (and other high protein foods) as soon as possible in a refrigerator
at 40 degrees or lower.
- Eating raw eggs
is not considered safe, because eggs may contain Salmonella, a type
of bacteria that is especially dangerous for the very young, old and
immune-compromised. In uncooked recipes calling for raw whole eggs,
yolks or whites, substitute pasteurized eggs for whole eggs and meringue
powder for egg whites. For example, freezing homemade ice cream containing
raw eggs will not kill the bacteria.
Here’s an easy
recipe that can be made ahead of time, refrigerated and baked for a tasty
morning meal. Try it with fresh fruit, blueberry muffins and low-fat milk.
Impossible Brunch Pie
4 slices bacon,
cooked crisp and crumbled (or use 1/2 c. chopped cooked ham, chicken
or turkey)
1 10-oz pkg. frozen broccoli, spinach or asparagus, thawed and chopped
1 c. low-fat sour cream
1 c. low-fat cottage cheese, small curd
1/2 c. baking mix (such as Bisquick)
1/4 c. butter or margarine, melted
2 eggs
1 tomato, peeled and sliced
1/4 c. Parmesan cheese
Brown bacon and
crumble. Heat oven to 350 degrees. Grease a 10-inch pie plate (or square
pan) and spread chopped broccoli, spinach or asparagus on the bottom.
Top with crumbled bacon or chopped meat. Blend sour cream, cottage cheese,
baking mix, butter or margarine and eggs. Pour blended mixture over
bacon or chopped meat. Top with tomatoes and Parmesan cheese. Bake for
35 minutes at 350 degrees until knife inserted in centers comes out
clean and internal temperature is 160 degrees. Cool 5 minutes before
serving.
Makes 6 servings.
Each serving has 280 calories, 18 grams fat and 14 grams carbohydrate,
20 percent of the daily recommendation for calcium and 60 percent of
the daily recommendation for vitamin C.
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Source:
Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Rich Mattern, (701) 231-6136, richard.mattern@ndsu.nodak.edu
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