Do you know why the egg is so incredible when it comes to nutrition?
One egg has 13 essential nutrients in varying amounts. Eggs are a naturally nutrient-dense food, which means they have a high proportion of nutrients to calories. One large egg has only 75 calories and provides 13 essential nutrients in varying amounts. Eggs are an excellent source of choline and a good source of the highest quality protein and riboflavin. Many of the egg's incredible nutrients are found in the egg yolk, including choline, folate, lutein, zeaxanthin and vitamin D. The yolk also includes healthy monosaturated and polyunsaturated fats and almost half of the high-quality protein found in eggs.
A large egg has 72 calories, 6.29g of protein, 0.39g carbs, 4.97g fat of which 1.55g are saturated fat, 212mg cholesterol, 125.5mg choline, along with a lot of other vitamins and minerals. The egg white alone has 17 calories, 3.60g protein, 0.06g fat and NO saturated fat and no cholesterol.
One egg provides 6 grams of protein, or 12% of the Recommended Daily Value. Eggs provide the highest quality protein found in any food because they provide all of the essential amino acids our bodies need in a near-perfect pattern. While many people think the egg white has all the protein, the yolk actually provides nearly half of it.
The high-quality protein in eggs helps you to feel full longer and stay energized, which contributes to maintaining a healthy weight. In fact, research* shows that eggs eaten at the start of the day can reduce daily calorie intake, prevent snacking between meals and keep you satisfied on those busy days when mealtime is delayed.
Muscle Strength, Repair & Preservation
Research indicates that high-quality protein may help active adults build muscle strength and middle-aged and aging adults prevent muscle loss. Consuming eggs following exercise is a great way to get the most benefits from exercise by encouraging muscle tissue repair and growth.
Years of research have concluded that healthy adults can enjoy eggs without significantly impacting their risk of heart disease. In fact, a 9,500-subject study published in the January 2007 issue of Medical Science Monitor concluded that eating one or more eggs per day does not increase the risk of coronary artery disease or stroke among healthy adults. And a review of over 30 years of research on eggs published last year came to the same conclusion - that eating eggs daily does not have a significant impact on blood cholesterol or heart disease risk.
"Many Americans are confused about the relationship between eggs, cholesterol and heart disease," said Stephen Kritchevsky, Ph.D., director of the J. Paul Sticht Center at Wake Forest University. "Population-based studies consistently show that regular egg consumption has no measurable impact on heart disease risk among healthy, non-diabetic adults. What's more, research shows that eating eggs does not significantly alter the ratio of LDL-cholesterol to HDLcholesterol, which is recognized as a better indicator of heart disease risk than an individual's total cholesterol number or LDL number."
"When it comes to nutrition, it is important to focus on the health benefits that foods provide," according to registered dietitian, Mary Lee Chin. "Not only are eggs easy to prepare and economical, their nutrient package can contribute to weight management, eye health and even a baby's brain development during pregnancy.
Since birds and eggs preceded man in the evolutionary chain, they've existed longer than historians. East Indian history indicates that wild fowl were domesticated as early as 3200 B.C. Egyptian and Chinese records show that fowl were laying eggs for man in 1400 B.C. Europe has had domesticated hens since 600 B.C. There is some evidence of native fowl in the Americas prior to Columbus' arrival. However, it is believed that, on his second trip in 1493, Columbus' ships carried to the New World the first of the chickens related to those now in egg production. These strains originated in Asia.
Most people of the world eat the egg of the chicken, Gallus domesticas. Nearly 200 breeds and varieties of chickens have been established worldwide. Only a few breeds are economically important as egg producers. Most laying hens in the U.S. are Single-Comb White Leghorns.
In the major egg producing states, flocks of 100,000 laying hens are not unusual and some flocks number more than 1 million. Each of the roughly 280 million laying birds in the U.S. produces from 250 to 300 eggs a year. In total, the U.S. produces about 75 billion eggs a year, about 10% of the world supply.
Each year, about 60% of the eggs produced are used by consumers, about 9% are used by the foodservice industry and the rest are turned into egg products which are used mostly by foodservice operators to make the meals we eat in restaurants and by food manufacturers to make foods like mayonnaise and cakes mixes.
Using highly sophisticated technology, egg producers have kept prices low. While other food costs have skyrocketed, eggs continue to be one of nature's best bargains among high-quality protein foods.
The risk of an egg being contaminated with Salmonella bacteria is very low, about 1 in 20,000 eggs. But there's no reason to take the risk of contracting foodborne illness. Proper handling of eggs can reduce, and even entirely eliminate, the risk.
The above information came from the incredibleegg.org
* Exported from MasterCook *
Brunch Bunch Scramble
Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
18 eggs
1 cup milk, skim
1 1/2 teaspoons dill weed
3/4 teaspoon salt -- optional
1/4 teaspoon lemon juice
1 1/2 cups lean ham -- diced
4 ounces mushrooms -- drained, sliced
1/3 cup green onions -- with tops, minced
1 tablespoon butter -- or non stick cooking spray
In large bowl, beat together eggs, milk, dill weed, salt, if desired, and lemon juice until well blended. Stir in ham, mushrooms and onions. In preheated 350°F oven, melt butter in 13 x 9 x 2-inch baking pan. Pour in egg mixture. Place in oven. As mixture begins to set, after about 8 minutes, pull out oven rack. Gently draw an inverted pancake turner completely across bottom and sides of pan, lifting and turning mixture to form large, soft curds. Return to oven. Repeat a few more times until eggs are thickened and no visible liquid egg remains, about 12 to 15 minutes.* Do not stir constantly.*
Per Serving (excluding unknown items): 203 Calories; 12g Fat (56.6% calories from fat); 18g Protein; 3g Carbohydrate; trace Dietary Fiber; 439mg Cholesterol; 668mg Sodium. Exchanges: 2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1 Fat.
* Exported from MasterCook *
Firecracker Deviled Eggs
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 eggs, hard-boiled
1/3 cup salsa
3 tablespoons sour cream, light
3 tablespoons green onions -- minced
1 tablespoon black olives -- chopped
1 teaspoon lemon juice
Parsley sprigs -- optional
Cut eggs in half lengthwise. Remove yolks and set whites aside. In small bowl, mash yolks with fork. Stir in remaining ingredients, except parsley, until well blended. Refill whites, using one heaping tablespoon yolk mixture for each egg half. Chill to blend flavors. Garnish with parsley, if desired.
*To hard-cook, place eggs in a single layer in saucepan. Add enough water to come at least one inch above eggs. Cover and quickly bring just to boiling. Turn off heat; remove pan, if necessary. Let eggs stand, covered, in the hot water about 15 minutes for Large eggs (about 18 minutes for Extra Large eggs and about 12 minutes for Medium). Immediately run cold water over eggs or place in ice water until completely cooled. To remove shell, crackle it by tapping gently all over. Roll egg between hands to loosen shell. Then peel, starting at large end. Hold egg under running cold water or dip in bowl of water to help ease off shell.
Nutritional information per serving of 1/6 recipe without parsley: 93 calories, 7g protein, 3g carbohydrate, 6g total fat, 215mg cholesterol, 223mg sodium.
Per Serving (excluding unknown items)2 egg halves: 87 Calories; 6g Fat (59.0% calories from fat); 7g Protein; 2g Carbohydrate; trace Dietary Fiber; 213mg Cholesterol; 139mg Sodium. Exchanges: 1 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.
* Exported from MasterCook *
Oasis Eggs
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon butter
3 cups Chinese cabbage -- thinly sliced
1/2 cup green onions -- sliced
8 ounces imitation crab
6 eggs
1 tablespoon soy sauce, low sodium
1/4 teaspoon ground ginger
Additional green onions -- optional
Tomato wedges -- optional
In 10- to 12-inch skillet over medium-high heat, heat butter until just hot enough to sizzle a drop of water. Add cabbage and onions. Cook, stirring frequently, until cabbage is crisp-tender, about 2 to 3 minutes. Add crabmeat and continue cooking until heated throughout.
In medium bowl, beat together eggs, soy sauce and ginger until blended. Pour over cabbage mixture. As mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan, forming large soft curds. Continue until eggs are thickened and no visible liquid egg remains. Do not stir constantly. Garnish with additional green onion and tomato wedges, if desired.
Per Serving (excluding unknown items): 138 Calories; 7g Fat (48.9% calories from fat); 12g Protein; 6g Carbohydrate; 1g Dietary Fiber; 225mg Cholesterol; 531mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.
* Exported from MasterCook *
Spanish Omelet
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon butter
1 tablespoon onion -- chopped
2 tablespoons tomatoes -- chopped
1 clove garlic -- minced
2 eggs
2 tablespoons water
1 tablespoon fresh parsley -- minced
Salt & pepper to taste -- optional
1 tablespoon green olives -- pitted and chopped
2 tablespoons mozzarella cheese, lowfat -- shredded
In 10-inch non-stick skillet over medium heat, heat butter. Cook onion, tomato, and garlic until tender, about 3 minutes. In small bowl, beat eggs, water, parsley, and salt and pepper, if desired, until well blended. Pour into skillet. With spatula, carefully push cooked portions at edges toward center so uncooked portions can
reach hot pan surface, tilting pan and moving cooked portions as necessary. When top is thickened and no visible liquid egg remains, sprinkle with olives and cheese. With spatula, fold omelet in half. Invert onto plate with a quick flip of the wrist or slide from pan onto plate.
Nutritional information per serving using Cheddar cheese without optional ingredients: 262 calories, 17g protein, 4g carbohydrate, 20g total fat, 450mg cholesterol, 460mg sodium.
Per Serving (excluding unknown items): 230 Calories; 16g Fat (62.4% calories from fat); 17g Protein; 5g Carbohydrate; 1g Dietary Fiber; 437mg Cholesterol; 345mg Sodium. Exchanges: 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat.
* Exported from MasterCook *
Trattoria Frittata
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 ounces Italian sausage
1 cup zucchini -- finely chopped
1 teaspoon fennel seed
8 eggs
1/2 cup ricotta cheese, part skim milk -- (4 oz.)
1 teaspoon garlic powder
1 small tomato -- thinly sliced
1/4 cup mozzarella cheese, part skim milk -- (1 oz.)
In 10-inch omelet pan or skillet with ovenproof handle+ over medium heat, cook sausage, green pepper and fennel seed, stirring to break sausage apart, until sausage is browned, about 3 to 5 minutes. Drain well. Return to pan.
In medium bowl, beat together eggs, ricotta cheese and garlic powder until blended. Pour into pan over sausage mixture. Cover. Cook over medium heat until eggs are almost set, about 8 to 10 minutes. Top with tomato slices. Sprinkle with mozzarella cheese. Broil about 6 inches from heat until cheese is melted, about 1 to 2 minutes. Cut into wedges and serve from pan or slide from pan onto serving platter.
Per Serving (excluding unknown items): 281 Calories; 21g Fat (68.3% calories from fat); 18g Protein; 4g Carbohydrate; 1g Dietary Fiber; 320mg Cholesterol; 423mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 2 1/2 Fat.
* Exported from MasterCook *
Turkey Tarragon Quiche
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 9 inch pie shell -- baked
3/4 cup Monterey Jack cheese, lowfat -- shredded
1/2 cup cooked turkey -- or chicken, chopped
4 ounces mushrooms -- canned, drained and sliced
1/4 cup green onions -- chopped
1 1/2 cups milk, skim
6 eggs
1 teaspoon chicken bouillon granules
1/2 teaspoon tarragon leaves -- crushed
Preheat oven to 375ºF. Sprinkle cheese, turkey, mushrooms, and onions into pie shell. In medium bowl beat together remaining ingredients until well blended. Pour into pie shell.
Bake in oven until knife inserted near center comes out clean, 30 to 40 minutes. Let stand 5 minutes before serving.
Nutritional information per serving of 1/6 recipe using 1/2 cup turkey and green onions: Calories 333, Protein 18 g, Carbohydrates 19 g, Total Fat 20 g, Cholesterol 236 mg, Sodium 521 mg.
Per Serving (excluding unknown items): 280 Calories; 15g Fat (48.3% calories from fat); 18g Protein; 18g Carbohydrate; 1g Dietary Fiber; 225mg Cholesterol; 454mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 2 Fat.
