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The first of each year often
leaves us looking for ways to streamline overextended
budgets and expanded waistlines, too. Fortunately, eggs
can help us mend budget excesses and get back into the
groove of healthful eating.
Despite the fact that eggs provide
the highest quality protein of any food, they're a real
protein bargain. It's easy to compare the price of eggs
to the price of other protein foods. A dozen Large eggs
weigh 1 1/2 pounds, so the price per pound of Large
eggs is two-thirds of the price per dozen. For example,
if Large eggs cost 90 cents per dozen, they're only
60 cents per pound. At $1.20 per dozen, Large eggs are
just 80 cents per pound. There isn't another high-quality
protein food that can compare.
Nutrient-dense eggs can also
help us manage our weight. A good breakfast can help
us avoid overeating by making us feel full longer. In
adult research, when overweight women had a protein-based
breakfast (eggs, toast and fruit spread), they ate fewer
calories the rest of the day compared to women who had
a carbohydrate-based breakfast (bagel, cream cheese
and yogurt). Although the calorie level for both breakfasts
was the same, the protein-based breakfast made the women
feel more satisfied. Because they didn't feel 'starved'
at other meals, the women could avoid filling up with
too much food throughout the day.
There's no reason to reserve
eggs just for breakfast, though. The protein power of
eggs can provide the energy we need any meal of the
day, including dinner. Because just about everyone loves
eggs, you're likely to find that your family appreciates
the comfort of hearty egg dishes for evening meals,
too. And, you'll appreciate how easy egg dishes are
to prepare.
Give one of these recipes a
try or find an economical, protein-packed recipe to
appeal to your family at www.IncredibleEgg.org:
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Baked
Potato Eggs
Ingredients:
- Cooking spray
- 2 cups frozen Southern-style
hash brown potatoes (about 12 oz.)
- 1 cup sliced fresh mushrooms
(about 3 oz.)
- 1/4 cup water
- 2 cups fresh baby spinach
or chopped fresh spinach leaves (about 2.5 oz.)
- 1/2 cup reduced-fat sour
cream
- 1/2 cup (2 oz.) shredded
reduced-fat Cheddar cheese, divided
- 1 teaspoon dried dill weed
OR 2 teaspoons dried chives
- 4 eggs
Preparation:
Evenly coat 10-inch omelet pan or skillet with
spray. Heat over medium-high heat until just hot
enough to sizzle a drop of water. Add potatoes,
mushrooms and water. Spread in even layer. Cover
and cook 8 minutes. Remove cover. Turn potatoes.
Cook, uncovered, until vegetables are soft, about
6 minutes. Spoon into medium mixing bowl. Add
spinach, sour cream, 1/4 cup of the cheese and
the dill. Stir until well blended.
Evenly coat 4 (10-inch)
custard cups with spray. Place on baking sheet
or jelly-roll pan. Spoon about 3/4 cup of the
potato mixture into each cup. With back of spoon,
make indentation in potato mixture in each cup.
Break and slip an egg into each indentation. Sprinkle
each egg with 1 tablespoon of the remaining 1/4
cup cheese.
Bake in preheated 350
degree F oven until egg whites are completely
set and egg yolks begin to thicken but are not
hard, about 25 to 30 minutes.
Nutrition information
per serving of 1/4 recipe using baby spinach and
dill weed:
253 calories, 13 g total fat, 234 mg cholesterol,
251 mg sodium, 197 mg potassium, 22 g carbohydrate,
14 g protein and 10 percent or more of the RDI
for vitamins A and B12 , riboflavin, calcium,
iron, phosphorus, zinc. |
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Thrifty
Cottage Casserole
Ingredients:
- 6 eggs
- 1 cup (8 oz.) low-fat cottage
cheese
- 2 tablespoons instant minced
onion
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon salt, optional
- 1 package (10 oz.) frozen
chopped spinach, cooked, drained and pressed
- 1 package (8 oz.) egg noodles,
cooked and drained
- Cooking spray
Preparation:
In large bowl, beat
together eggs, cheese, onion, nutmeg and salt,
if desired, until well blended. Gently stir in
spinach and noodles.
Evenly coat 11 x 7 x 1
1/2-inch baking dish with spray. Spread noodle
mixture in dish. Cover with aluminum foil. Bake
in preheated 350 F oven until knife inserted near
center comes out clean, about 35 to 45 minutes.
Nutrition information
per serving of 1/6 recipe using 2 percent cottage
cheese, without optional salt: 270 calories, 8
gm total fat, 251 mg cholesterol, 259 mg sodium,
357 mg potassium, 32 gm carbohydrate, 18 gm protein
and 10 percent or more of the RDI for vitamins
A, B12 and C, niacin, riboflavin, thiamin, calcium,
iron, phosphorus, zinc.
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Courtesy
of ARAcontent
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