Few foods are as versatile – and misunderstood – as the egg.
Talk about a scrambled history. For generations, eggs were highly prized for their nutritional value. Then came the crusade against cholesterol and eggs were banished. It’s true that eggs are high in cholesterol. But dietary cholesterol plays only a bit part in obstructing arteries. Saturated fat (the kind in red meat and dairy) and trans fats are of far greater concern if consumed in substantial amounts.
‘I’m still amazed at how many people think they have to give up eggs to be healthy’, says Kathy McManus, nutrition director at Brigham and Women’s Hospital, in Boston, who often encourages people to put eggs back in their diet. The fat in eggs is largely unsaturated, or ‘good’ and each egg has only 72 calories. Both whites and yolks are rich in protein, which makes meals more filling and staves off hunger pangs. The yolk is where all the cholesterol lives (210 milligrams per large egg) but it’s also where essentially all the nutrition is – iron, folate, vitamin A, lutein and choline, a nutrient critical for brain development that’s particularly important for expectant mothers. So don’t shun yolks in favour of whites; just keep track of your cholesterol intake so that you don’t exceed the American / UK Heart Association’s recommended daily limit of 300 milligrams. Eggs, after all, offer endless options for vegetable-packed dishes such as omelets and ftittatas, for breakfast, dinner and anytime in between.
Extract from Healthy Living: Martha Stewart.com.
Lets look at Breakfast: its an easy meal to plan, since breads, cereals and fruit ae easily come by. To help stay within you fat allowance, use skim milk / yogurt, and reduce the amount of butter you use. Buy the freshest, most interesting breads you can find, especially the whole-grain variety. One good ploy is to try to plan a nutritious breakfast that has no or little fat, one that fills you but permits you to ‘spend’ your fat grams on the rest of the day’s food. A crunchy English muffin is the perfect foil for soft-cooked eggs. Choose a whole-wheat one for a serving of fiber.
But today, we are going to try Scrambled Egg with Chives on Toast: this amounts to a total 224 cal. See the recipe below.
The misunderstood EGG:
- Scrambled Egg with Chives on Bread
- 1 tsp unsalted butter (tsp = teaspoon)
- 2 eggs lightly beaten
- Freshly ground black pepper
- 1 tblsp snipped fresh chives (tblsp = tablespoon)
- 2 slices wholegrain toast or Irish Brown Bread (homemade of course)
Spray a small skillet with oil (vegetable) set over a brisk heat, add the butter and swirl it around the pan. As soon as it gets a little bubbly add the lightly beaten eggs and immediately lower the heat to simmer the eggs. As the eggs begin to set, push the firm part to the center with a plastic spatula and let the uncooked portion run to the edges of the pan. Don’t stir. Season with some pepper and sprinkle with chives. At this point you can turn off the heat, since – retained in the pan – it will finish cooking the eggs in a matter of seconds. (or off the heat, put a lid on for 20 seconds).
Arrange the toast or bread on a warmed plate and scoop the eggs on top. Delicious.