It was once believed that limiting your egg intake was an important step in eating a heart healthy diet. After all, one egg yolk provides 215 milligrams of cholesterol (recommended intake is less than 300 milligrams daily). This myth is slowly being dispelled, however, with the release of the 2010 Dietary Guidelines for Americans.
Supported by the U.S. Departments of Agriculture and Health and Human Services, the guidelines are a set of recommendations based on current scientific evidence. They are intended to promote health, lower the risk of chronic disease, and decrease the incidence of overweight and obesity through better nutrition practices and physical activity. The 2010 guidelines state there is no evidence to suggest that eating one egg daily increases blood cholesterol or the risk of heart disease in healthy people. Eggs are an inexpensive, but excellent source of protein, vitamins, and minerals.
- 4 eggs
- 1⁄4 cup skim milk
- 1⁄3 cup onion, chopped
- 1⁄3 cup red pepper, chopped
- 1⁄3 cup green pepper, chopped
- 2 teaspoons dry mustard
- 1⁄2 cup reduced fat cheddar cheese
- 2 whole wheat pita bread shells, halved
- Salsa, optional
Whisk together eggs, milk, onion, red pepper, green pepper, and mustard. Heat 10-inch skillet to medium high heat and pour egg mixture into pan. Scramble eggs until firm but still moist. Just before eggs are set, add cheese and warm until melted. Warm pita pockets in microwave for 20 seconds. Open one pita half and spoon 1⁄4 of egg mix into shell. Serve hot.
Nutrient analysis per serving
210 calories, 14 g protein, 22 g carbohydrates, 7 g (2.5 g saturated), 215 mg cholesterol, 330 mg sodium
Source: Iowa Egg Council
Eggs made news earlier this year because of a salmonella outbreak. Properly handling and storing eggs will reduce the risk of contaminating eggs with salmonella. Salmonella infection is often the result of eating raw or undercooked eggs or egg products, meat, or poultry. It can take from several hours to about two days to cause symptoms. Following is a list of possible signs and symptoms of salmonella infection:
- Abdominal pain
- Muscle pains
- Blood in the stool
There are many ways to make sure eggs are safe to eat. Use the following tips:
- Buy eggs only if sold from a refrigerator or refrigerated case at 45°F.
- Store eggs in their original carton on a shelf in the refrigerator (not in the door) and use them within 3 weeks for best quality.
- Wash hands, utensils, equipment, and work surfaces with hot, soapy water before and after they come in contact with eggs and egg-containing foods.
- Cook eggs until both the yolk and the white are firm. Scrambled eggs should not be runny.
- Casseroles and other dishes containing eggs should be cooked to 160°F (72°C). Use a food thermometer to be sure.
- For recipes that call for eggs that are raw or undercooked when the dish is served—Caesar salad dressing and homemade ice cream are two examples— use pasteurized egg products.
- Avoid taste-testing egg-containing foods before they are thoroughly cooked.
- For buffet-style serving, hot egg dishes should be kept hot, and cold egg dishes kept cold.
- Cooked eggs, including hard-boiled eggs, and egg-containing foods should not sit out for more than 2 hours. Within 2 hours either reheat or refrigerate.
- Use hard-cooked eggs (in the shell or peeled) within 1 week after cooking.
- Refrigerate leftover cooked egg dishes and use within 3 to 4 days. When refrigerating a large amount of a hot egg-containing leftover, divide it into several shallow containers so it will cool quickly.
- Cooked eggs for a picnic should be packed in an insulated cooler with enough ice or frozen gel packs to keep them cold. Don’t put the cooler in the trunk— carry it in the air-conditioned passenger compartment of the car.
Source: Retrieved from “Playing It Safe With Eggs”