Eggs+-+Diana



//** Eggs **// are a great source of nutrients. A large egg (2oz) contains 7 grams of protein, 4 from the albumen (egg white) and 3 from the yolk. This complete protein contains all essential amino acids. Vitamins found in eggs are A, D, E, K in the yolks and B's in the whites. All of these proteins, vitamins and minerals wrapped up in the 75 calorie egg! The yolk does contain about 213 mg of cholesterol, however an egg substitute can be used if this is of concern (Brown, 253). In a egg substitute mixture, the yolk is replaced with vegetable oil. They generally have a longer shelf life (Brown, 253).

Eggs are useful in cooking as they act as an emulsifier which acts as a bridge between oil and water. Additionally, eggs have a binding effect. When heated, the protein in the egg coagulates and acts as a binder (Brown, 254). Breaded chicken parmesan is a great example of coating the chicken fillet in egg, then applying bread crumbs to the chicken. The egg binds the breading to the fillet. Eggs also have the great ability to add firmness and stability to a recipe. Eggs also have a foaming capability as the whites can increase in volume 6 to 8 times its original size. This is done by beating an egg white on high for several minutes (Brown, 256). The beating denatures the protein, allowing air to enter and be captured within the egg white. This is a useful function when preparing souffles or fluffy scrambled eggs.

The following recipe was taken from The South Beach Diet Cookbook. It provides a healthy, nutrient rich breakfast which is full of flavor and textures. = Asparagus Omelets with Goat Cheese =

[[image:http://images.waterfrontmedia.com/sbd/cms/recipes/img-sbd-featured-recipes-asparagus-omlette-goat-cheese-lg.jpg width="301" height="288" align="left"]]Ingredients:
1 Cup Liquid Egg Substitute 4 Eggs 1/4 fat-free milk 2 TBSP chopped scallions 2 TBSP chopped fresh thyme leaves 2 TBSP chopped parsley 1/2 tsp ground black pepper 1/8 tsp salt 1/2 lb asparagus, trimmed and cut into 1" pieces 1/4 TBSP crumbled reduced-fat goat cheese Chives for garnish


 * Serving Size:** 4 omelets

Directions:
In a medium bowl, whisk together the egg substitute, eggs, and milk. //By substituting 1/2 of whole eggs with a substitute, this recipe's overall cholesterol content is cut in half. Since the yolk contains all of the fat in an egg, the total fat content has also been reduced. If cholesterol or fat is not an issue, using 8 whole eggs can be used. By adding milk to the eggs, it allows a creamy, fluffier end product. The milk proteins also will denature and coagulate after heating over a medium heat.//

Stir in the scallions, thyme, parsley, pepper and salt to make the egg mixture. //By using a combination of the above seasonings, the flavor of this omelet is enhanced without any added calories. In addition, if you are trying to cut down on sodium, reducing the salt in the recipe will not have too big of an effect with the added seasonings.//

Place the asparagus and water in a large microwaveable bowl. Cover with vented plastic wrap and microwave on high for 4 minutes, or until crisp and tender. Stop and stir after 2 minutes. Drain, pat and dry. . //Microwaving the asparagus is a quick, easy way to steam the vegetable without loosing too many nutrients and achieving the desired tenderness without adding any oils.//

Heat a medium nonstick skillet coated with cooking spray over medium heat. Pour one quarter of the egg mixture into the skillet, allowing it to cover the bottom of the pan. Cook for 2 to 3 minutes until the mixture begins to set. //As the egg mixture is cooking, left the edges to allow the pooled liquid to run to the bottom of the skillet. This will allow for the egg to coagulate evenly and provide a good base for adding the cheese. An egg needs to heat up past 158 degrees Fahrenheit in order for the proteins to begin to denature, then coagulate. Care should be taken not to overcook the egg mixture or the end result will be a rubbery, tough, overly brown omelet.//

Sprinkle with 1 tablespoon of the goat cheese. Add one-quarter of the asparagus pieces. Cook for another 5 minutes, or until the eggs are almost set. //Very little liquid should be remaining on the top.// //Goat cheese is a nice complement to this dish. It adds a unique flavor with a creamy texture.//

Use a large spatula to fold the omelet in half. Cook for another 3 minutes. The egg mixture should be light golden and the cheese should be melted.

Repeat this process with the remaining ingredients to make 3 more omelets. Garnish with chives for added flavor and appearance.

Nutrition per serving:
180 Calories 9g, fat 3g, saturated fat 19g protein 6g, carbohydrates 2g, dietary fiber 215mg, cholesterol 450 mg sodium

For additional tips on how to prepare an omelet, view the youtube video below. media type="youtube" key="VC38aP9PUXQ" height="390" width="480"

References: Agatston, A, MD, The South Beach Diet Cookbook, Breakfasts, 2004, p45. Brown, A. Understanding Food Principles and Preparation. Chp. 12, Eggs. CA, 2011. http://www.youtube.com/watch?v=VC38aP9PUXQ http://images.google.com/imgres?imgurl=http://www.panix.com/~clay/cookbook/images/eggs.jpg&imgrefurl