Eggs+-+Nichole

=A Tasty Frittata Recipe=



2 large cloves garlic 1/2 cup extra virgin olive oil 2 tablespoons lemon juice, freshly squeezed 1 small bunch cilantro 1 green (serrano) chile, seeds removed 2 pinches ground cumin a couple big pinches of salt 6 large organic eggs 1 tablespoon olive oil 1 small yellow onion, chopped 3 small potatoes, very very thinly sliced 1/2 cup yellow zucchini or cauliflower,1/2-inch pieces 1/4 cup goat cheese, crumbled 1/4 cup pumpkin seeds, toasted couple pinches of salt
 * Cilantro Chile Sauce**
 * Frittata**

1.Preheat your oven to 450F degrees. Make the cilantro chile sauce by pureeing the garlic, olive oil, lemon juice, cilantro, chile, cumin, and salt until very smooth. Lemon juice provides the major flavor profile for the curd, however it will decrease the coagulation temperature. 2.Taste and add more salt if needed. Set aside. Salt adds flavor but will also lower the coagulation temperature. 3.In a medium bowl whisk the eggs with a small pinch of salt. Set aside. In a (small) 8 1/2-inch ovenproof nonstick skillet over medium-high heat add the olive oil, onion, and another pinch of salt. Saute, stirring constantly, until the onion starts to brown, 5 - 7 minutes. Add the potatoes and zucchini (or cauliflower), cover, and cook for another 3 minutes or so. Slide everything out of the skillet onto a plate and set aside. The whisking to the eggs will denature the protiens of the egg. The most common mistake in frying eggs is turning the temperature too high on the stove. If you are using a gas stove, the flame should be no more than half and inch high. When water sizzles in the oil, it is time to add the eggs (2). 4.Turn down the heat a bit. Using the same skillet, add the eggs and cook over medium-low heat for about 5 minutes or until the eggs are just set and there isn't a lot of liquid running around the pan. To facilitate this, run a spatula underneath the sides of the frittata and tilt the pan so the uncooked eggs run to the underside and cook. Drizzle the eggs with a few tablespoons of the cilantro chile sauce, now sprinkle the potato onion mixture over the top. 5.Place the skillet in the oven and bake for about 9 minutes, or until well set and puffy. Add a crumble of goat cheese and the pumpkin seeds across the top of the frittata in the final 2 minutes of baking. Remove from oven (be careful the handle is hot!), cut into wedges and serve. //Serves 2 to 4.//
 * Preperation:**
 * Notes:**
 * Remember, err on the side of low heat. High heat and eggs do not mix well, especially when using olive oil (2).
 * When dealing with a hot stove, never leave the room. The eggs will cook quickly (2).
 * Undercooked eggs can make people ill. Better to think you overcooked it (2).

Calories: 120 Fat: 4g Carbs: 9g Protein: 12g
 * Nutritional Content:**

media type="youtube" key="pInOF0S6uxg" height="390" width="480"
 * How to make a Frittata:**


 * Eggs:**

Nutrient, Whole Egg, Egg White, Egg Yolk Energy calories 72 17 55 Protein grams 6.3 3.6 2.7 Carbohydrate grams 0.36 0.24 0.61 Total Fat grams 4.8 0.06 4.5 Monounsaturated Fat grams 1.8 0﻿﻿ ﻿ 2 Polyunsaturated Fat grams 1 0﻿ ﻿ 0.72 Saturated Fat grams 1.6 0 1.6 Trans Fat grams 0.02 0 0.02 Cholesterol miligrams 186 0 184 Choline miligrams 126 0.4 116 Riboflavin miligrams 0.2 0.15 0.09 Vitamin B12 microgrm 0.45 0.03 0.33 Folate microgrm 24 1 25 Vitamin D IU 41 0 37 Vitamin A IU 270 0 245 Vitamin B6 miligrams 0.09 0 0.06 Thiamin miligrams 0.02 0 0.03 Vitamin E miligrams 0.5 0 0.44 Selenium microgrm 15.4 6.6 9.5 Phosphorus miligrams 99 5 66 Iron miligrams 0.88 0.03 0.46 Zinc miligrams 0.65 0.01 0.39 Calcium miligrams 28 2 22 Sodium miligrams 71 55 8 Potassium miligrams 69 54 19 Magnesium miligrams 6 4 1 Eggs from birds raised on a diet that includes marigold extract are high in lutein, a nutrient that has been shown to reduce the risk of macular degeneration (the leading cause of blindness in people 65 and older). According to one study, lutein in eggs is better absorbed by the body than is lutein from other sources.
 * Lutein **

Functions of Eggs
 * Coagulation:** a change to a viscous, jellylike, or solid state; //especially// **:** a change from a liquid to a thickened curdlike state not by evaporation but by chemical reaction 

// Denaturing- the irreversible process in which the structure of a protien is disrupted, resulting in partial or complete loss of function. // When the egg is whisked in a bowl, the protiens denature.
 * In the Frittata recipe: **


 * Yolk:** It serves as nurishment. The color depends on what the chicken was feed. Vitamins: A, E, K (1)
 * White (Albumen):** Largest portion of the egg. Made up of water and protien (1).
 * Foaming:** The capacity of egg whites to be beaten into a foam that increases to six or eight times its original volume is invaluable in food preperation (1).
 * Emulsifying:** Lecithin, found in egg yolks, is a natural emulsifying agent (1).

Recite: Recipe from: [] Chart: [] 1) Understanding Food: Principles and Preperation, Amy Brown. Chapter 12 pgs.249-269 2) []