Good EGG Info & Recipes

The egg. It is the perfect food in so many ways. One medium sized egg has a mere 70 calories, 0 grams of carb, and packs 7 grams of high quality protein. And for those on a budget, it happens to be one of the cheapest ways to add more protein to your diet! You might remember back to the late 1980s, when eggs got a bad rap. Americans were advised to avoid eggs due to their high cholesterol content. However, the American Heart Association has since changed their minds and has deemed eggs "OK" for those of us with normal cholesterol levels. The reason is that, although eggs are high in dietary cholesterol, they are low in saturated fat, which is believed to be the bigger enemy when it comes to blood cholesterol. Read on to learn about some new and "egg-citing" recipes that will fuel your muscles and thrill your taste buds! Below you will find breakfast, lunch, dinner, and snack recipes that use eggs as the main protein source. I often use egg whites to reduce the calories and change the taste, so feel free to alter the recipes to your taste and nutritional needs. You may also try Eggbeaters as a replacement if you prefer. Breakfast: Cheese Blintz This sweet breakfast really hits the spot when I'm looking for a change of pace in the AM hours. Serve it with a slice of whole grain toast topped with cinnamon for an extra sweet kick! Ingredients 3 egg whites 2 tbsp low-fat milk Non-stick cooking spray, such as PAM 1.5 tbsp whipped cream cheese 1 tbsp no-sugar added fruit spread In a small bowl whip the three egg whites with the mil****il well combined. Heat a non-stick skillet over medium high heat and coat with cooking spray. Add the eggs and coo****il they turn white. Then carefully spread the cream cheese and the fruit spread across the eggs. Fold the egg in half, like an omelet, turn off the heat and allow the cheese and fruit spread to melt a bit. Nutrition Information 127 calories 12 grams protein 0.5 grams fiber 5 grams fat 2 grams carbohydrate Lunch: Egg Salad Wrap This easy make-ahead lunchtime sandwich goes well with a cup of soup or a side salad and will keep you full for hours! Ingredients 2 hard-boiled egg whites and 1 whole hard-boiled egg 1 tbsp low-fat mayonnaise 1 tsp Dijon mustard Dash of hot pepper sauce, such as Tabasco 4 tbsp finely chopped celery and/or carrot Pinch of salt and pepper 4 cherry tomatoes, halved 2 romaine lettuce leaves 1 6-inch whole-wheat tortilla wrap or whole-wheat pita bread Mash the 1 whole egg and the 2 remaining egg whites in a small bowl. Add the mayonnaise, mustard, Tabasco, celery, carrot, salt and pepper, and mix until well combined. Pile the egg salad onto the wrap, top with the tomatoes and the lettuce. Roll up and enjoy! Nutrition Information 264 calories 18 grams protein 31 grams carbohydrate 4 grams fiber 10 grams fat Dinner: Goat Cheese and Broccoli Frittata Ingredients 3 egg whites and 1 yolk 2 tbsp low-fat milk 1 ounce of crumbled goat cheese ½ cup chopped frozen broccoli, thawed and water removed Cooking spray Oven-proof non-stick skillet Turn the broiler on. Whisk together the eggs and the milk. Heat a medium sized oven-proof non-stick skillet over medium heat. Add eggs and cook for 1 minute, until just turning white. Then sprinkle the eggs with the broccoli and cheese, cook for another 2-3 minutes. Place pan under the broiler and cook for 1 minute longer - until the eggs are firm and the cheese is melted. Enjoy with a slice of warm multi-grain bread. Nutrition Information 258 calories 23 grams protein 5.5 grams carbohydrate 1.5 grams fiber 15 grams fat Snack: Spinach Squares Ingredients 3 10-ounce packages frozen chopped spinach, thawed and removed of all water (squeeze well with paper towels) 2 whole eggs, plus 2 egg whites 1/2-cup flour 1/4 tsp baking powder 1/4 tsp salt 2 cups (8 ounces) shredded low fat cheddar cheese 1-cup skim milk Cooking spray to grease the pan Directions Preheat oven 350. Spray a 9 x 13 inch baking dish with non-stick cooking spray. Beat eggs in a medium sized mixing bowl. Add milk to eggs. In a separate bowl combine flour, salt, and baking powder. Add flour mixture to egg mixture and mix well. Add spinach and cheese, and stir well. Pour all contents into the baking dish. Cook at 350 until it begins to brown on the edges, about 35-40 minutes. Nutrition information Per Serving Makes 32 small squares; one serving is 2 small squares 77 calories 8 grams of protein 6 grams of carbohydrate 3 grams of fat 1.5 grams of fiber Other ideas for eggs... Since eggs can get boring from time to time, I often suggest trying new condiments and flavors to pair with your protein filled egg. Take a look at these below, some may sound strange, but they are surprisingly tasty! Salsa for a spicy zing Mango or peach chutney for our sweet tooth Grated parmesan or jack cheese for a calcium kick Tabasco sauce for calorie-free pizzazz Sliced avocado for a healthy omega-3 addition Just about anything goes with eggs, and the more you experiment the more you will enjoy them. For those of you short on time, keep in mind that eggs can be cooked ahead of time, and then refrigerated and reheated in the microwave.

Great ideas. Thanks!!!!!!!

I now expect the same amount of information and enthusiasm that you put into this for every food group. You have your homework to do!! Why are you still sitting there!? GO! Now! There is research to do!! I expect something significant on my desk by tomorrow. Malibu C

Yes m'am!!!! What can I say ... I was bored!!!