Released March 18, 2010
FARGO, N.D. – Egg protein earns a “gold star” for quality. An egg equals an ounce of protein and has just 80 calories and 5.5 grams of fat. Eggs also contain vitamins and minerals.
Even better, where else can you have a protein-rich snack for less than 20 cents?
Eggs have fallen in and out of favor through the years. Most nutrition professionals now say that an egg a day is OK for healthy people to consume unless they are advised otherwise by a health-care provider.
An egg contains about 300 milligrams of cholesterol. However, dietary cholesterol has less of an effect on blood cholesterol than once believed. In fact, people who are trying to lower their blood cholesterol levels should pay closer attention to the amount of saturated fat and trans fat in the foods they choose.
Eggs have been getting some attention for their role in maintaining eye health and potentially helping prevent macular degeneration, a leading cause of blindness. Recent research has shown the value of lutein, a natural pigment in egg yolks. Even though eggs contain less lutein than leafy greens, the lutein in eggs is more easily absorbed.
Despite all their positive features, eggs sometimes are linked to food safety issues. They need to be stored and handled properly.
Eating raw eggs is not considered safe because eggs may contain Salmonella, a type of bacteria that especially is dangerous for the very young, old and immune-compromised. In uncooked recipes calling for raw whole eggs, yolks or whites, substitute pasteurized eggs for whole eggs and meringue powder for egg whites.
Many restaurant menus that offer eggs served with runny yolks include a food safety advisory message. Eating undercooked eggs could pose a safety risk. The advisory is meant to alert you to the hazard but allow you to make a personal choice.
At the grocery store, don’t let the date on the carton confuse you. The date on eggs is a “sell by” date, which the grocery store must follow. The eggs are still safe to use at home for four to six weeks as long as they’re stored in a refrigerator at 40 degrees or lower.
Cook eggs thoroughly. According to the U.S. Department of Agriculture, recipes, such as breakfast casseroles containing eggs, should reach an internal temperature of 160 degrees as measured with a food thermometer.
Try this tasty and easy recipe adapted from the Iowa Egg Council.
Eggchilada
1 egg
1 flour tortilla (white or whole wheat)
2 Tbsp. chunky salsa
1 Tbsp. shredded cheddar cheese
Low-fat sour cream, additional salsa (optional)
Spray pan with nonstick spray. Beat egg in a bowl and pour into a nonstick skillet over medium heat. As the egg begins to set, gently draw a pancake turner across the bottom of the skillet, forming large, soft curds. Cook until the egg is thickened but still moist. Fold in salsa and cheese. Spread the egg mixture down the center of the tortilla. Roll the tortilla around the egg. Garnish with salsa and sour cream, if desired.
Makes one serving that has 250 calories, 11 grams (g) of fat, 26 g of carbohydrate, 12 g of protein, 1 g of fiber and 520 milligrams of sodium.
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Source: Julie Garden-Robinson, (701) 231-7187, julie.garden-robinson@ndsu.edu
Editor: Rich Mattern, (701) 231-6136, richard.mattern@ndsu.edu
