5 Recipes, 1 Ingredient: Eggs

- Egg White Western Omelet – Huevos Rancheros – Asparagus Frittata – Crab and Asparagus Frittata – Egg and Bacon Spinach

Once avoided in the low-cholesterol craze, eggs are back on the menu. Versatile, inexpensive and protein-rich, pretty much anyone can enjoy eggs in moderation.

When you compare a dozen eggs to other protein sources, eggs are really economical.

“Two eggs provide about the same amount of protein as a chicken drumstick,” says Pam Ofstein, eDiets director of nutrition services.

Eggs aren’t just for breakfast. You can make and use eggs in so many ways: omelets, breakfast items, baking, stir-fries, egg salad, casseroles and much more.

As for the cholesterol concern, there are ways to reduce eggs’ content. “I recommend using egg whites when possible by separating the yolk to limit the cholesterol. Use a few less yolks when making egg salad or simply make an omelet with egg whites (add veggies, too) – the flavor remains,” Pam says.

A simple solution to that is to make it completely yolk-less, Pam suggests. You can always order egg whites at restaurants, and if you’re making recipes at home, the general rule of thumb is one egg for every two egg whites.

Eggs provide many of your B vitamins, including other nutrients such as selenium, vitamin A and vitamin E. Ounce for ounce, eggs are a good source of protein. Each egg provides about 7 grams of protein and contains about 75 calories.

Breakfast

A big breakfast is a treat on a weekend, but why not treat yourself to one of these tasty, classic egg recipes any day of the week?

1. Egg White Western Omelet with toast and melon

Egg White Western Omelet Ingredients 1/2 Tbsp. olive oil 1/3 cup chopped onion 1/3 cup chopped bell pepper 1/4 tsp. black pepper 4 egg whites 1 oz. low-fat, low-sodium shredded cheddar cheese

Directions Heat olive oil in a nonstick skillet at medium high heat and sauté onions and peppers for three to four minutes. Whisk egg whites lightly with black pepper and pour on top of vegetables. Cook until partially set; top with shredded cheese and fold over half of omelet. Cook for about 1 more minute until set and serve.

Also Include 2 slices low sodium whole wheat bread 3/4 cup nonfat, skim milk 3/4 cup honeydew melon

Nutrition facts per serving: Calories 440.7; Calories from Fat 102; Total Fat 10.6 grams; Saturated Fat 2.5 grams; Cholesterol 9.6 milligrams; Sodium 406.7 milligrams; Total Carbohydrate 49.9 grams; Dietary Fiber 8.7 grams; Sugars 26.1 grams; Protein 35.2 grams

2. Huevos Rancheros with wheat crackers and melon with berries

Huevos Rancheros Ingredients 1/3 cup chopped onion 1/3 cup chopped bell pepper 5 cherry tomatoes 1/2 Tbsp. olive oil 1/4 tsp. chili powder 3/4 cup liquid egg substitute

Directions Rinse and chop onion and tomatoes. Heat olive oil in a nonstick skillet to medium high heat and sauté all vegetables 2-3 minutes until onions are translucent. Mix chili powder in with egg substitute; add egg substitute to skillet and scramble until eggs are set. Serve.

Also Include 9 whole wheat, low sodium crackers 1 cup cantaloupe 1/4 cup fresh raspberries

Nutrition facts per serving: Calories 424.2; Calories from Fat 124.6; Total Fat 13.8 grams; Saturated Fat 2.3 grams; Cholesterol 0 milligrams; Sodium 357.9 milligrams; Total Carbohydrate 54.7 grams; Dietary Fiber 9.6 grams; Sugars 21.8 grams; Protein 24.3 grams

Lunch

Brunch, lunch – whatever you’re serving, it’ll be fantastic when you create these elegant egg dishes.

3. Asparagus Frittata with flatbread and salad

Asparagus Frittata Ingredients 1/2 cup liquid egg substitute 1/4 tsp. garlic powder 1/4 tsp. black pepper 2/3 cup cooked asparagus 1 1/2 oz. low fat, low sodium shredded cheddar cheese 1/2 Tbsp. olive oil

Directions Preheat broiler. In a small bowl, whisk liquid eggs with garlic powder and black pepper; mix in cooked asparagus and cheese. Heat an ovenproof skillet with the oil over medium heat; add egg mixture and cook on low medium heat until eggs are almost set, for about 3 to 4 minutes. Place skillet in broiler, about 5-6 inches from the heat, for about 1-2 minutes until top is set. Serve immediately.

Also Include 2 cups mixed salad greens 5 cherry tomatoes 2 Tbsp. salad dressing, low fat or nonfat; low sodium 3 flatbreads 1 small apple

Nutrition facts per serving: Calories 429; Calories from Fat 115.2; Total Fat 13 grams; Saturated Fat 3.1 grams; Cholesterol 10.7 milligrams; Sodium 270 milligrams; Total Carbohydrate 52.9 grams; Dietary Fiber 12.2 grams; Sugars 22.2 grams; Protein 30.1 grams

4. Crab and Asparagus Frittata with brown rice and strawberries

Crab and Asparagus Frittata Ingredients 2 oz. crab meat, canned 1/2 cup liquid egg substitute 1/4 tsp. black pepper 1/4 tsp. garlic powder 1 cup cooked asparagus 2/3 Tbsp. olive oil

Directions Preheat broiler. Drain and flake crab meat. In a bowl, whisk egg substitute lightly with black pepper and garlic powder; add crab meat and set aside. Heat oil in an oven proof skillet over medium heat and lightly sauté asparagus 1-2 minutes. Add egg mixture and cook on medium heat until eggs are almost set, for about 4-5 minutes. Place skillet in broiler about 4-5 inches from the heat for about 1-2 minutes until top is set. Serve immediately.

Also Include 3/4 cup cooked brown rice 2/3 cup sliced fresh strawberries Nutrition facts per serving: Calories 435.6; Calories from Fat 104.8; Total Fat 11.7 grams; Saturated Fat 1.8 grams; Cholesterol 50.5 milligrams; Sodium 375.6 milligrams; Total Carbohydrate 52.2 grams; Dietary Fiber 8.6 grams; Sugars 10.1 grams; Protein 32.6 grams

Dinner

Take a detour from the same old salad with this version that’s packed with flavor and nutrition.

5. Egg and Bacon Spinach Salad with milk and pear

Egg and Bacon Spinach Salad Ingredients 2 cups fresh spinach 4 cherry tomatoes 1/4 small red onion 2 Tbsp. fresh shredded carrots 1 hard-boiled egg 2 Tbsp. olive oil and vinegar dressing (light) 1/2 cup of croutons 1 Tbsp. bacon bits

Directions Rinse, dry and tear spinach into bite-sized pieces; rinse and cut tomatoes in half; chop onion and slice hard-boiled egg. Place spinach and all vegetables in salad bowl and toss with dressing. Top with egg slices, croutons bacon bits. Serve.

Also Include 1 1/4 cups nonfat, skim milk 1 small pear Nutrition facts per serving: Calories 432.8; Calories from Fat 111.7; Total Fat 12.6 grams; Saturated Fat 3.3 grams; Cholesterol 223.1 milligrams; Sodium 763.7 milligrams; Total Carbohydrate 58.6 grams; Dietary Fiber 7.9 grams; Sugars 34.1 grams; Protein 24.1 grams

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August 5, 2010 • Tags: Eggs • Posted in: Diet Reviews

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