April 2009
The Incredible, Edible Egg!
by Mary Gerlach, R.D.
Registered Dietician
The American Egg Board advertises the “Incredible, Edible Egg” and claims “every recipe needs an egg!” Probably not the case, but eggs are an excellent source of high quality protein. Egg yolks are high in cholesterol, containing about 215 mg in a large egg. The American Heart Association recommends limiting the number of eggs eaten each week, and they recommend only 300 mg of cholesterol per day in the diet.
The most common egg used today is the hen’s egg, though duck, goose and other fowl are available in some areas. The color of the eggshell is determined by the breed and has nothing to do with either taste or nutritive value, though some stores charge more for brown eggs.
The color of the yolk depends on the hen’s diet—wheat-fed hens have darker yolks than hen’s fed on other grasses. Fertile eggs are expensive because of high production costs, but are no more nutritious than non-fertile eggs. Blood spots do not indicate fertile eggs, they are simply harmless tasteless blood spots. I usually remove them, but there is really no reason to do so.
The egg white, which is made up of the protein ovalbumin, is fat free, and contains only 10 calories per large egg. Quality is graded by the U.S. Department of Agriculture standards as AA, A and B. In high quality eggs, the white and yolk both stand higher and spread less when out of the shell.
The incredible nature of an egg is found in their unique food chemistry which allows them to coagulate, foam, emulsify and brown. Egg whites will not whip if they come into contact with even the slightest trace of fat, grease or egg yolk. Egg whites that are at room temperature will whip easier and faster. Adding 1/4 teaspoon of cream of tartar helps the process along.
Light Vegetable Frittata
Make sure to use a pan that is no more than 12 inches in diameter. Otherwise the vegetables spread out and can become overcooked.
2 whole eggs
4 egg whites
Pinch of turmeric
1/2 medium onion, finely chopped
1 Tb. chicken or vegetable broth
3 medium cloves garlic, minced
2 cups thinly sliced zucchini
1 cup sliced mushrooms
1/4 cup chopped green chili
1 small tomato, chopped
2 Tb. chopped cilantro
Salt and ground black pepper to taste
In measuring cup, beat together whole eggs, egg whites, turmeric, and a pinch of salt and pepper; set aside. In 12-inch nonstick skillet, heat 1/4 cup broth. Sauté onion, garlic, zucchini and green chile for 5 minutes, stirring frequently. Add tomato, cilantro, salt and pepper. Pour egg mixture over vegetables.
Turn heat to low and cover. Cook 10 minutes, checking periodically to see if eggs are firm. When done, run a rubber spatula around edge of frittata, cut into four wedges and serve immediately with green salad and crusty bread. Makes 4 servings.
Nutritional analysis per serving: Calories 85; Carbohydrates 7 gm; Protein 8 gm; Fat 3 gm; Cholesterol 106 mg; Sodium 317 mg.
Huevos Rancheros with Red Chile
Do not add salt to the water when poaching eggs, as it has a tendency to dissolve the egg whites.
Red Chile
2 cups water
1/4 cup ground red chile
1/2 tsp. ground cumin
1 clove garlic, minced
Huevos Rancheros
4 large eggs
1 tsp. apple cider vinegar, or light vinegar
4 cups water
1/4 cup chicken or vegetable broth
2 (14-ounce) cans black beans, drained
1 medium onion, minced
4 medium cloves garlic, minced
2 tsp. ground cumin
2 Tb. chopped fresh cilantro
Salt and ground black pepper to taste
Garnish
2 cups shredded romaine lettuce
1 large avocado, sliced
Red Chile: In saucepan, combine all red chile ingredients. Bring to a boil and simmer at least 30 minutes, stirring occasionally. Thicken slightly with a tablespoon of flour, if desired.
Huevos Rancheros: Bring water and vinegar to a light boil in a shallow pan. Make sure there is enough water to cover the eggs. Do not add eggs yet.
In a separate skillet, heat two tablespoons broth. Sauté onion and garlic in broth over medium heat for about 5 minutes, stirring frequently, until onions are translucent. Add beans, cumin and remainder of broth while egg water is coming to a boil. Cook beans for 10 minutes on medium-low heat, stirring occasionally. Add cilantro, salt and pepper.
To poach eggs, crack open into boiling water and cook about 5 minutes, just until the white is set and the yolk have filmed over. Remove with a slotted spoon, and place eggs on top of beans. Serve with red chile, shredded romaine lettuce and avocado slices. Makes 4 servings.
Nutritional analysis per serving: Calories 342; Carbohydrates 33 gm; Protein 18 gm; Fat 16 gm; Cholesterol 211 mg; Sodium 656 mg.
Floating Island Dessert
With fluffy meringue clouds floating on a smooth, creamy custard, this is an easy-to-make, but impressive dessert to serve.
1 egg, separated
1/8 tsp. cream of tartar
2 Tb. plus 1/4 cup sugar, divided
1 3/4 cups skim or low-fat milk
3 eggs
1/4 tsp. salt
1 tsp. vanilla
In small mixing bowl, beat one egg white with cream of tartar at high speed until foamy. Slowly add two tablespoons sugar, beating constantly until sugar is dissolved and white is glossy and stands in soft peaks. Rub a small dollop of meringue between thumb and forefinger to feel if sugar is dissolved.
In heavy skillet over low heat, heat milk until simmering. Using about 1/3 cup each, drop four meringues onto milk. Simmer, uncovered, until firm, about five minutes.
With slotted spoon, carefully remove meringues from milk and drain on paper towels. Chill while preparing custard. Reserve milk.
In medium saucepan, beat together 3 eggs, the remaining one egg yolk, 1/4 cup of the sugar and salt. Stir in reserved warm milk. Cook over low heat, whisking constantly, until mixture thickens and reaches 160° F. Remove from heat. Stir in vanilla.
Pour into serving dishes. Top each serving with a chilled meringue (floating island). Serve warm or chilled.
Chocolate Mint Variation: Add 1/4 teaspoon mint extract and one drop green food color when beating sugar into egg white. Reduce milk to 1 1/2 cups. Stir 1/4 cup chocolate-flavored syrup into egg mixture with warm milk. Makes 4 servings.
Nutritional analysis per serving: Calories 383; Carbohydrates 23 gm; Protein 18 gm; Fat 24 gm; Cholesterol 232 mg; Sodium 525 mg.
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