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Eggs
Eggs are the centerpiece of a range of foods. Many egg dishes, such as omelets and frittatas, can be prepared quickly with many interesting fillings, such as peppers, tomatoes, or zucchini.
Basic egg dishes
Even the humble scrambled egg becomes a meal in itself when it’s served with spicy potatoes. Other types of egg dishes that require more planning and preparation time include baked (shirred) eggs, which become eggs Florentine when prepared with spinach (or zucchini). Baked soufflés are a classic egg dish—or bake miniature soufflés (served in ramekins, or individual serving dishes); season these with ingredients that can be varied endlessly. Or try timbales, for which the eggs are beaten rather than whipped like soufflés, and may then be mixed with a puréed vegetable, such as asparagus, before baking.
Omelettes
One of the most popular egg dishes is the omelette. Making an omelette is a process that mixes technique and personal artistry. Use a 9- or 10-inch (23- to 25-cm) sauté pan with rounded, sloping sides. Be sure the surface of the pan is smooth and slick so that the egg mixture does not stick to the pan. For a two- or three-egg omelette, break the eggs into a bowl, add about 1 tablespoon (15mL) of cold water, and salt to taste. Beat the eggs thoroughly with a fork. When the pan is hot enough to make a drop of water sizzle, add 1 tablespoon of butter to coat the surface. Pour the egg mixture into the pan, and give it one quick swirl with the fork. As it begins to set, gently lift the edges with a fork or spatula so the liquid on top can run underneath. The omelette should be thoroughly cooked on both sides (based on safety guidelines), so once it is done, turn it as you would a pancake and cook the other side briefly to ensure that all surfaces of the egg are cooked to the point where they are no longer moist.
Hard-cooked eggs
When preparing hard-cooked eggs, choose large eggs, place them in a pan, and cover with cold water. Simmer eggs at 185 to 190°F (85 to 87.7°C) for 7 minutes. Cool immediately in cold water. Peel when cool.
Frying eggs
Frying eggs by steam-basting cuts the amount of fat needed. Coat the pan lightly with oil or butter, heat it over a medium heat, and crack the egg into the pan. Reduce the heat to low and cook for 1 minute, then add 1 teaspoon (5mL) of water, cover the pan tightly, and cook for at least 6 more minutes.
Poached eggs
Cook poached eggs until the yolks are firm. Bring 1 to 2 inches (2.54 to 5 cm) of water to a simmer in a saucepan or small skillet, break an egg into a cup and, holding the cup just above the surface of the water, gently slide the egg into the pan. (You may wish to stir a little “whirlpool” into the simmering water before adding the egg, to help the egg keep its shape.) Cook until the white and yolk are both firm, which takes about 5 minutes. Lift the egg out with a slotted spoon and drain it on paper towels.
Scrambled eggs
To prepare scrambled eggs, break the eggs into a bowl, add a tablespoon of cold water, and whisk together so that the yoke and whites are blended. Coat the pan lightly with oil or butter, heat it over a medium heat, and pour the egg mixture into the pan. As the mixture begins to set, use a spatula to scrape the eggs from the edge of the pan to the center. Cook until the mixture is firm; scrambled eggs should not be runny.
Cooking temperature
No matter how you are preparing eggs, always cook them thoroughly, bringing the temperature to 160°F (71°C) or higher for at least 3 minutes.
Buying and storing tips
The freshness of the eggs you buy reflects both how recently they were laid and the temperature at which they were stored. Ideally, eggs should be stored at 40°F (4°C) or below, and at a relative humidity of 70 to 80 percent.
Safety
To avoid food poisoning from Salmonella bacteria, it is important that you buy only eggs that have been well refrigerated. Before purchasing, open the carton and make sure none of the eggs are cracked; if you discover cracked eggs at home, discard them, since bacteria may have contaminated the egg. To determine the freshness of eggs when shopping, test the weight—the heavier the egg, the fresher it is.
Check for air
Air builds up inside the egg as it ages; this pocket of air is the reason hard-boiled eggs are flattened at one end. If you hold a white egg up to the light, you will be able to see the air pocket (brown eggs are too dark for the air pocket to be visible). When eggs are graded, Grade AA eggs may not contain an air cell that exceeds 1/8-inch in depth. The air cell of Grade A eggs may be 3/16 or greater. Grade B eggs have no requirements regarding the air cell.
Egg white
Note the color of the egg white. The cloudy appearance of an egg white actually indicates freshness, due to its higher carbon dioxide content. As the egg ages, the carbon dioxide escapes and the egg white becomes more transparent.
Packing dates
When reviewing dates on the egg carton, note that those packed in plants that are inspected by the USDA display the date they were packed, written as a Julian date, numbering from 1 to 365 to reflect the day of the year (for example, December 29 would be 363). The U.S. Food and Drug Administration (FDA) suggests that eggs can be used up to four weeks from the time they are packed without loss of nutritional quality. The cartons also often carry an expiration date beyond which the eggs should not be sold.
Storage hints
Store eggs in the original carton in the refrigerator. Do not wash the shells, and do not store eggs on the door of your refrigerator; this exposes them to room temperature every time the refrigerator door is opened.
Storing cooked eggs
Use hard-cooked eggs (in the shell or peeled) within one week after cooking. Cooked eggs, including hard-boiled eggs and egg-containing foods, should not sit at room temperature for more than two hours. Refrigerate leftover cooked egg dishes immediately, and save for no more than three to four days. Large portions should be divided into several shallow containers so they will cool quickly.
Varieties
Grading
The U.S. Department of Agriculture (USDA) and state governments provide inspection and grading. Grade AA and A eggs are defined as eggs that hold their shape well, with tall yolks and thick egg whites. The chalaza is prominent, another sign of freshness. Grade B eggs may have flattened yolks and the white tends to be thinner; typically these eggs are used by food manufacturers, bakers, and institutions.
Size
The size of the egg is a reflection of the age, weight, and breed of the hen, with mature hens producing larger eggs. Environmental factors that lower the weight of an egg include heat, stress, overcrowding, and poor nutrition. Specific egg sizes are classified according to weight, expressed in ounces per dozen. Most recipes for baked dishes, such as custards and cakes, are based on the use of “Large” eggs.
Battery eggs
This term refers to eggs laid by chickens that are permanently caged. Although they are not required to be labeled as such, eggs are from battery-raised hens unless labeling indicates otherwise.
Brown vs. white
The color of the egg’s shell is a reflection of the breed of hen. Breeds with white feathers and ear lobes, such as White Leghorns, lay white eggs. Those with red feathers or ear lobes lay brown eggs. White eggs are in high demand among most American buyers, but in certain parts of the country, particularly New England, brown shells are preferred. Breeds that lay brown eggs include the Rhode Island Red, New Hampshire, and Plymouth Rock varieties.
Duck eggs
Duck eggs are larger than those laid by chickens, and have a higher fat content. The white tends to be more gelatinous, and the yolks are a brighter yellow. Physical characteristics of the yolk reflect both the duck’s diet and the egg’s freshness. In some cases the duck egg has a stronger flavor than a chicken’s egg. Scrambled or in omelets, duck eggs are well complemented by onions, peppers, mushrooms, or cheeses. Cooks accustomed to using duck eggs use them much like chicken eggs, taking into account their larger size. Some combine duck and chicken eggs to achieve the consistency they want in particular dishes. Professional bakers are said to prefer duck eggs because of their rich yolks and because the baked goods have better texture and hold their shape better. In Asian cuisine, duck eggs are sometimes pickled or preserved to make what are called “Thousand-Year-Old-Eggs.” Some people who are allergic to chicken eggs are able to tolerate duck eggs. Duck eggs are difficult to obtain and may be available only through specialty shops, Asian grocery stores, or by special order.
Fertile eggs
These eggs are laid by hens regularly exposed to a rooster.
Free-range eggs
Eggs labeled “free range” are laid by uncaged chickens that are permitted to exercise and move about. Under genuine free-range conditions, hens are raised outdoors or have daily access to the outside. Some egg farms are described as indoor-floor operations; in this type of environment, the hens are raised indoors, but have some freedom of movement.
Ostrich eggs
The ostrich egg is said to have been a favorite food of Queen Victoria. Each egg contains the equivalent of about two dozen chickens’ eggs. An ostrich egg weighs about 3 pounds (1,360g); it would take roughly 40 minutes to hard-boil an ostrich egg.
Quail eggs
Gourmets report that quail eggs are among the most delicious in the world. The eggs are small and fine (about 1/5 the weight of a chicken’s egg), with richly speckled shells that range in color from dark brown to blue or white. The nutritional content is comparable to that of chicken eggs, with flavor that is comparable or perhaps more delicate. Quail eggs are associated with gourmet cuisine. Some people who are allergic to chicken eggs find that they can tolerate quail eggs.
Nutrition Highlights
Egg, 1 large egg (boiled, hard/soft)
Calories: 78
Protein: 6.3g
Carbohydrate: 0.6g
Total Fat: 5.3g
Fiber: 0.0
*Good source of: Riboflavin (26mg)
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Mediterranean Omelet
A nonstick pan is the key to producing perfect omelets with no stress. Try this Mediterranean version for brunch, or pair it with salad and garlic bread for a light, easy supper. For best results, make sure that all filling ingredients are at room temperature.
Preparation facts
Cooking Time: 10 minutes
Prep Time: 7 minutes
Yield: 1 servings
Ingredients
3 Horizon Organic® large eggs
1 Tbs Horizon Organic® whole milk
1/8 tsp garlic salt
1/4 cup crumbled feta cheese
1/4 cup (loosely packed) coarsely chopped fresh spinach
2 Tbs coarsely chopped fresh or canned tomatoes
2 Tbs coarsely chopped canned artichoke hearts
salt and pepper
Directions
Place the eggs, milk, and garlic salt in a bowl and whisk vigorously until well combined. Place an 8-inch nonstick skillet over a medium flame and allow to preheat until very hot to the touch. Pour the eggs into the hot skillet and cook, stirring gently, until the mixture resembles very loose scrambled eggs. Use a spoon or spatula to gently spread the partially cooked eggs into an even layer in the pan. Immediately sprinkle on the feta, then top with the spinach, tomatoes, and artichoke hearts. Season with salt and pepper. Allow the omelet to cook undisturbed for another minute or two, until the surface of the eggs is no longer runny. Fold the eggs over to complete the omelet, and serve.
Serving Size 1 serving
Calories 334
Calories from Fat 201 (60%)
% Daily Value*
34%Total Fat 22g
52%Saturated Fat 10.4g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 1.7g
227%Cholesterol 681mg
38%Sodium 904mg
5%Potassium 184mg
3%Total Carbohydrate 9g
7%Dietary Fiber 1.6g
Sugars 3g
Sugar Alcohols 0g
50%Protein 25g
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Chocolate Meringue Cookies
These clouds of chocolate are not a dream-they are real! And you can really have them on this diet! The contrast of textures (an initial crunch, followed by a moment of chewiness) is truly satisfying, and the really good news is you can have a second one.
Preparation facts
Yield: 12 servings
Ingredients
1 cup powdered sugar
2 Tbs unsweetened cocoa
pinch of salt
1/4 cup hazelnuts, pecans, or almonds
1/2 cup chocolate chips
1/2 tsp pure vanilla extract
4 egg whites (from large eggs), in a medium-large bowl
nonstick spray for the baking sheet (optional)
Directions
Preheat the oven to 250°F. Lightly spray a baking sheet with nonstick spray or line it with parchment paper.
Place the sugar, cocoa, salt, nuts, and chocolate chips in a food processor or blender and process in a few short bursts until the nuts and chocolate are coarsely ground.
Add the vanilla to the bowlful of egg whites, and beat with an electric mixer at high speed, until they form stiff peaks.
Pour the dry mixture on top of the beaten egg whites, and use a rubber spatula to fold everything together until reasonably well blended. (It doesn't have to be perfect.)
Drop by rounded tablespoons onto the prepared baking sheet.
Bake for 3 hours without opening the oven. Turn off the oven and leave the cookies in there for another 30 minutes. (If you forget they are there and accidentally leave them overnight, they will still be fine.) Remove the baking sheet from the oven, and let the cookies cool completely on the baking sheet before gently removing them with a metal spatula.
Cooking Tip: The baking process is slow and gradual.The egg whites whip up more easily if they are at room temperature. Separate the eggs while they are still cold, placing the whites in a medium-large bowl. Cover the bowl with plastic wrap, an
Serving Suggestion: The cookies keep very well in a tin or any dry, airtight container.
Recipe courtesy of Eat, Drink, and Weigh Less by Mollie Katzen and Walter Willet, M.D. Copyright © 2006 Mollie Katzen and Walter Willett, M.D. All Rights Reserved. Published by Hyperion. Available wherever books are sold.
Nutrition facts
Serving Size 1 serving
Calories 130
Calories from Fat 18 (14%)
% Daily Value*
3%Total Fat 2g
10%Saturated Fat 2g
4%Dietary Fiber 1g
6%Protein 3g
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Chewy Oatmeal Spice Cookies
These cookies stir up memories of grandmother, a cozy kitchen and a generous glass of milk.
Preparation facts
Yield: 24 servings
Ingredients
2 1/4 cups (195g) quick cooking oats, uncooked
1 cup (120g) unbleached flour, white
2 Tbs (15g) orange peel, finely grated (or tangarine peel)
1/2 tsp (2g) baking soda
1/2 tsp (2g) baking powder
1/3 tsp (1g) cinnamon
1/3 tsp (1g) nutmeg
1/4 tsp (2g) salt
6 Tbs (90mL) vegetable oil
1 cup (160g) brown sugar, packed
2 egg whites
1 tsp (5mL) vanilla extract
Directions
Preheat oven to 350°F (175°C).
Spray several baking sheets with vegetable oil spray and put aside.
In a medium bowl, mix together oats, flour, orange peel, baking soda, baking powder, cinnamon, nutmeg and salt. Set aside.
In a large mixing bowl with the mixer set on medium speed, beat together oil, brown sugar, eggs whites and vanilla until fluffy and smooth. Slowly beat in the oat mixture.
Using a spoon, form cookie dough into 2 1/2-inch (6cm) rounds and space about 3 inches (8cm) apart on baking sheets. Bake for 8–10 minutes until golden brown. Remove from baking sheets and let cool on rack.
 Nutrition facts
Serving Size 1 serving
Calories 116
Calories from Fat 36 (31%)
% Daily Value*
6%Total Fat 4g
2%Saturated Fat 0.4g
Polyunsaturated Fat 1.2g
Monounsaturated Fat 2.2g
0%Cholesterol 0mg
2%Sodium 60mg
2%Potassium 71mg
6%Total Carbohydrate 18g
4%Dietary Fiber 1g
Sugars 9g
Sugar Alcohols 0g
4%Protein 2g
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Apple Spice Cake
A scrumptious, moist cake recipe made lower in fat by replacing some of the fat with orange juice concentrate. Great for potlucks or family gatherings.
Preparation facts
Servings: 15
Yield: 1 bundt cake
Ingredients
Vegetable oil spray
3 eggs
1 1/2 cups (300g) sugar, white
3 cups (360g) unbleached flour, white
2 tsp (8g) baking powder
1 tsp (4g) baking soda
1 tsp (2g) cinnamon
1/2 tsp (1g) nutmeg
1/2 tsp (1g) allspice
1/2 tsp (3g) salt
1/2 cup (120mL) orange juice, frozen concentrate, thawed
1/2 cup (120mL) vegetable oil
1 tsp (5mL) vanilla extract
3 cups (390g) chopped apples, (Granny Smith, Jonagold, or Yellow Delicious), peeled
Directions
Preheat oven to 350°F (175°C).
Prepare 10-inch (25cm) bundt or tube-type pan with vegetable oil spray.
Beat eggs in a large bowl with an electric mixer until frothy. Add sugar and beat well. In a small bowl, mix dry ingredients together (flour, baking powder, baking soda, cinnamon, nutmeg, allspice and salt). Add dry ingredients to egg mixture; blend well. Add in orange juice concentrate, oil and vanilla; mix together. Batter will be thick. Fold apples into batter until blended. Pour into prepared bundt pan.
Bake for one hour or until a wooden toothpick inserted into the cake’s center comes out clean.
Cool on a wire rack for 15 minutes. Carefully remove cake from pan. Allow cake to cool before serving.
Nutrition facts
Serving Size 1 serving
Calories 281
Calories from Fat 78 (28%)
% Daily Value*
14%Total Fat 9g
5%Saturated Fat 1g
Polyunsaturated Fat 2.5g
Monounsaturated Fat 4.8g
16%Cholesterol 49mg
8%Sodium 182mg
4%Potassium 142mg
16%Total Carbohydrate 47g
6%Dietary Fiber 1.6g
Sugars 26g
Sugar Alcohols 0g
9%Protein 4g
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Ginger Spice Cookies
These old-fashioned cookies appeal to people of all ages.
 Heart-Healthy
Preparation facts
Servings: 24
Yield: 24 cookies
Ingredients
2 cups (240g) unbleached flour
1 tsp (4g) baking powder
1/2 tsp (2g) baking soda
1 1/2 tsp (4g) ginger
1 tsp (2g) cinnamon
1/2 tsp (1g) cloves
1/4 cup (60mL) canola oil
1/3 cup (80mL) molasses, light
1/2 cup (100g) sugar
1 egg
1 tsp (5mL) vanilla extract
sugar for dipping
Directions
Preheat oven to 375°F (190°C).
Lightly grease several baking sheets with vegetable oil spray.
In a medium bowl, stir together flour, baking powder, baking soda, ginger, cinnamon and cloves. Set aside.
In a large mixing bowl, with and electric mixer set on medium speed, beat together oil, molasses, sugar, egg and vanilla extract. Beat in half of dry ingredients just until mixed. Using a large wooden spoon, stir in remaining dry ingredients just until evenly incorporated. Batter will be stiff.
Divide dough in half; wrap each portion in plastic wrap and freeze for 30 minutes. Using your hands, roll each portion of dough into 25 1-inch (3cm) balls, dip into sugar and place 2 inches (5cm) apart on cookie sheets.
Bake for 10 minutes or until lightly browned. Remove from baking sheets; cool on wire racks. Store in airtight container.
Nutrition facts
Serving Size 1 serving
Calories 97
Calories from Fat 23 (24%)
% Daily Value*
4%Total Fat 3g
1%Saturated Fat 0.3g
Polyunsaturated Fat 0.8g
Monounsaturated Fat 1.4g
3%Cholesterol 10mg
1%Sodium 35mg
4%Potassium 146mg
6%Total Carbohydrate 17g
2%Dietary Fiber 0.4g
Sugars 6g
Sugar Alcohols 0g
3%Protein 1g
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Vanilla Yogurt Panna Cotta
In the creamy dreamy world of luscious desserts the panna cotta reigns as a melt in your mouth treat. The trick is the right texture and mastering the simple technique of working with gelatin. Too little and it bloops. Too much and it's a rubber ball.
Preparation facts
Yield: 6 servings
Ingredients
1 1/2 tsp powdered gelatin, carefully measured
2 Tbs cool water
2 cups whipping cream
1/2 cup sugar
pinch salt
2 cups Stonyfield Farm organic whole milk vanilla yogurt
Directions
In a small dish or ramekin measure the water and sprinkle the gelatin over the water in an even layer so it will be softened and bloom. In a sauce pan, heat the cream with the sugar and salt. Remove from heat and whisk in the yogurt.
To dissolve gelatin, place ramekin with gelatin in a small pan of hot water. Immediately whisk liquefied gelatin into the yogurt mixture. Whisk well to fully blend together.
Pour into 6 molds, ramekins or plastic cups and chill. You can unmold to serve or just let folks spoon it out of the cups. Nice with fresh berries, too.
Nutrition facts
Serving Size 1 serving
Calories 242
Calories from Fat 132 (55%)
% Daily Value*
23%Total Fat 15g
47%Saturated Fat 9.4g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 4.4g
18%Cholesterol 55mg
3%Sodium 62mg
7%Potassium 229mg
8%Total Carbohydrate 23g
0%Dietary Fiber 0g
Sugars 21g
Sugar Alcohols 0g
10%Protein 5g
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Moist Banana Cake
A delicious way to use those overripe bananas!
Preparation facts
Servings: 12
Yield: 1 9-inch (23cm) cake
Ingredients
1/2 cup (110g) margarine, softened
3/4 cup (150g) sugar
2 eggs
3 bananas, medium, very ripe, pureed
1/4 cup (60g) light sour cream
2 Tbs (30mL) rum, or 1 tsp (5mL) rum extract
1 Tbs (15mL) vanilla extract
2 cups (240g) unbleached flour, white
1 1/2 tsp (6g) baking soda
1/2 tsp (3g) salt
1/2 tsp (1g) cinnamon
2 Tbs (20g) powdered sugar, for sprinkling
Directions
Preheat oven to 350°F (175°C). Spray a 9-inch (20cm) springform pan with vegetable oil spay.
Using an electric mixer, cream margarine and sugar on high speed until fluffy. Add eggs, one at a time and mix until smooth. Mix in banana puree, sour cream, rum and vanilla extract on medium speed. In a small bowl, stir flour, baking soda, salt and cinnamon together. Gradually add flour mixture to banana mixture and blend just until smooth.
Pour batter into springform pan. Bake for about 30 minutes, until lightly browned and a toothpick inserted in the center comes out clean. Do not overbake.
Let cake cool for about 10 minutes and remove sides from spring form pan. Sprinkle powered sugar over cake before serving.
Nutrition facts
Serving Size 1 serving
Calories 262
Calories from Fat 84 (32%)
% Daily Value*
15%Total Fat 10g
17%Saturated Fat 3.4g
Polyunsaturated Fat 1.8g
Monounsaturated Fat 3.7g
17%Cholesterol 51mg
15%Sodium 361mg
6%Potassium 220mg
13%Total Carbohydrate 39g
6%Dietary Fiber 1.5g
Sugars 19g
Sugar Alcohols 0g
8%Protein 4g
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