Ingredient Information

Eggs

Eggs Are Good for You!

Back in the 1970’s and 80’s eggs got a really bad rap – and not for very substantial reasons. Much of what happened in the late 1960’s that laid the groundwork for the egg’s poor reputation wasn’t based on sound science, but over the last 30 years research has shown that for most people, dietary eggs and cholesterol is not a problem. The truth is that the amount of trans fat and saturated fat in your diet has much more impact on your cholesterol levels – and therefore your risk of heart disease – than the amount of cholesterol you eat.

We do know that there are folks who are considered “hyper-responders” to cholesterol consumption, meaning they have a greater increase in their blood cholesterol after consuming dietary cholesterol (although not a tremendous increase). About 1/3 of us might be more sensitive (Am J Clin Nutr 1985;42:42 1-431).

Even so, in large studies looking at cholesterol consumption (especially eggs) it doesn’t seem to matter all that much.

As far back as 1999 there was strong evidence that eggs were not an issue. Dr. Frank Hu and his colleagues looked at the combined data from two very large studies with over 37,000 participants (JAMA 1999;281(15):1387-1394). Of the 2,626 reported cases of heart disease and stroke, the researchers found no evidence of a link between egg consumption and cardiovascular disease. Their conclusion stated, “These findings suggest that consumption of up to 1 egg per day is unlikely to have substantial overall impact on the risk of CHD or stroke among healthy men and women.” When they looked at diabetics, there was some suggestion that diabetics might be at a higher risk with egg consumption.

Brown (or other color) Eggs

There is no nutritional difference in an egg with a white shell and one with a brown shell. The breed of hen that lays the egg  determines the color.

Egg Sizes

Size does matter. For the most part the eggs that you buy in the store come in 3 different sizes: medium, large and extra-large. Most recipes, including the ones on this site, are written using large eggs. Just as important, the nutrition information is based on large eggs and using an extra large egg has about 20% more nutrients (including calories, fat and cholesterol).

With baking or making desserts this is important, because these recipes are basically chemistry and success depends on exact amounts of ingredients. If you are out of large eggs and need to use another size, here’s a rule of thumb for substitution: 5 large eggs = 4 extra-large eggs = 6 medium eggs.

1 large egg = 75 calories, 5g fat, 1.5g sat fat, 2g mono fat, 6g protein, 0g carbohydrates, 63mg sodium, 212mg cholesterol

Egg Whites

Egg whites are used to add volume to a dish or to help it hold together. When whisking, the proteins in the egg whites bond with each other and form chains that trap air. It is the continued whisking and adding of air that allows the whites to form stiff peaks.

Whisk your egg whites slowly at first. Because of the way the protein is linked, whisking too quickly will incorporate too much air early and the whipped egg whites will have a grainy texture. These will often break down easily and become watery.

For ideal egg whites, whisk slowly at first and increase the speed as you go. Use a softer whisking motion with a slight scooping action at first. This pulls in less air.. As the whites stiffen, increase the speed and lift the whites higher off of the bottom of the bowl. When using a mixer  start on a slow setting and increase the speed gradually.

When a recipe calls for whipped egg whites, separating the whites must be done carefully as you don’t want to get anything in them. If there is the least little bit of egg yolk in them they will not form stiff peaks. It is also very important that the bowl be clean and dry or the egg whites will not stiffen. (See also Copper Bowl.)

What Liquid Should I Add to Scrambled Eggs?

There are a lot of different liquids added to omelets and scrambled eggs. Add a little water, not because it saves on calories, but because the water steams off as the eggs are cooking. The steam results in a lighter omelet and the water doesn’t mask the taste of the eggs.

Recipes Using Eggs

Asparagus Frittata
Creole Frittata | Low
Sodium
Creole
Frittata
Eggs Benedict
Hollandaise
Sauce
Omelet | Low
Sodium
Omelet
Polenta and Eggs
Scrambled Eggs
Scrambled Eggs
with Olives
Southwestern
Corn Frittata
Spinach
Feta Frittata
Tortilla
Tortilla with Yams
Yam and Leek
Tortilla
Zucchini
Chevre Frittata
Lentils and Eggs
Curried Egg Salad | Low
Sodium Version
Egg Salad
Egg Salad with Olives
Egg Salad with Roasted Onion