A Good Egg

Eggs are a shopping-list staple for good reason. Here’s an update on this old-fashioned favorite.
 
Nutrition

Eggs are an excellent source of high-quality protein. One egg contains 10 percent of your recommended daily intake of protein — responsible for building and maintaining body tissues. And, with only 75 calories, eggs are considered nutrient-dense. They contain 13 important vitamins and minerals, as well as phytonutrients and antioxidants. Of particular note to pregnant women, eggs are a source of choline, folate and iron. Over the years, eggs have gotten a bad rap when it comes to cholesterol, but recent studies show that for most healthy people, eating an egg a day is okay. One large egg contains 213 milligrams of cholesterol, and the American Heart Association recommends limiting cholesterol intake to 300 milligrams per day. For a cholesterol-free option, substitute two egg whites for one whole egg in most recipes. Or, if you really like the flavor and texture of the yolk, cut cholesterol in half by using one whole egg and two egg whites when a recipe calls for two eggs.
 
Value

Although the price of eggs has increased, they’re still a good value for the nutrition they provide. When you compare eggs to other protein sources, the price per pound is impressive. If a dozen large eggs is $1.99, that means they’re only $1.32 per pound. So whether you’re enjoying an omelet for breakfast, a quiche for lunch or a frittata for dinner, eggs are easy on a budget.
 
Varieties
Next time you pick up eggs, notice the growing number of choices. Read food labels carefully to determine the exact benefits of various eggs and egg products. Some terms do not relate to nutritional benefits. For example, organic, free-range and cage-free eggs have the same basic nutritional value as regular eggs. Here is an overview to help you sort through the options.

• Organic – In order to be certified “organic,” these eggs are produced by chickens that are fed organic feed (free from pesticides and chemicals) and that are not given growth hormones or antibiotics. The chickens must have access to the outdoors.
  

• Free-Range – These eggs are produced by “free-range” chickens that are housed in temperature controlled buildings with access to the outdoors. Some free-range chickens are fed organic diets and others are fed traditional diets.  
  

• Cage-Free – Though not legally defined by the USDA, “cage-free” generally implies that the chickens producing these eggs are not housed in cages.
  

• Natural – This term can vary, depending on the company, so read the label for specifics. “Natural” eggs may refer to the diet being fed to the chicken (such as all vegetarian) or the conditions under which the chickens are raised.   
  

• Omega-3 Enhanced – These eggs are produced by chickens that are fed a special, all-vegetarian diet that results in eggs that have 100 to 200 milligrams of Omega-3 fatty acids, as compared to regular large eggs that have 40 milligrams. Omega-3 fatty acids are beneficial to heart health.  
  

 

•  Liquid Egg Whites – As the name suggests, this product is egg whites that have been separated from the yolks. They are packaged in cartons and sold in the refrigerated section of the store.
  

• Powdered Egg Whites – Dried egg whites reconstitute with warm water, and they have a longer shelf life than fresh whites. Since pasteurization eliminates the worry of salmonella, they are ideal for recipes such as meringues.  

• Egg Substitutes – Sold either refrigerated or frozen, egg substitutes are a combination of about 80 percent egg whites and other ingredients (such as nonfat milk, tofu, vegetable oil and stabilizers) that combine to mimic the qualities of a traditional egg. They are typically pasteurized and sold as a cholesterol-free alternative to whole eggs.  

 

 

Mushroom Medley Frittata 

This dish is great morning, noon or night.

Prep time: 10 minutes

Cook time: 15 minutes

2 tsp. olive oil

1/2 cup sliced onion

4 cups assorted sliced mushrooms

12 oz. ShopRite Great Eggscape Egg substitute

1/2 cup lowfat milk

1/4 tsp. salt (optional)

1/8 tsp. pepper

2 tbsp. fresh chopped parsley or 2 tsp. dried parsley

2 tbsp. Parmesan cheese

1. Preheat broiler.
2. Heat oil in ovenproof skillet over medium heat. Add onion; cook until soft, about 3 minutes. Add mushrooms; cook until softened but not mushy, about 5 minutes.
3. Meanwhile, beat together egg substitute, milk, salt, if desired, pepper and parsley. Pour over mushroom mixture. Reduce heat to medium-low; cook until almost set, about 7 minutes.
4. Sprinkle with cheese; place under broiler until golden brown and set, about 2 to 3 minutes.

Makes 4 servings

Per serving: 113 calories, 7g carbohydrate, 13g protein, 1g fiber, 4g fat, 1g saturated fat, 5mg cholesterol, 222mg sodium