Show Food Outdoorsenvironment Theaters Comics Classifed ads Logan Utah Wednesday Augusta 1980 The Herald Journal -- 13 What's all the fuss about eggs? By USU Food and Nutrition staff for The Herald Journal Everyone knows that eggs provide the best protein available Eggs rank right after human breast milk in protein quality and above cow's milk meat and fish in their biological value to humans Eggs which have all the essential tamino acids contain 12 to 13 percent protein One large egg (51 grams ) pro- vides 18 percent of the protein 18 peril cent of the vitamin A 12 percent of the riboflavin 3 percent of the calcium and 12 percent of the iron which an adult needs each day r : Those persons who are concerned with total caloric intake will be pleased to know that one large egg contains on- ly 83 calories In a 2400 calorie diet the f energy from one large egg represents only 3 percent of the daily energy re-- S i quirement There is no scientific evidence that eating eggs will increase the risk of heart attacks in humans any more ! than eating any other specific food will j increase it During the last 30 years t' the per capita consumption of eggs has decreased by 25 percent (45 pounds per : person to 34 pounds per person) yet ! heart disease continues to be the leading health problem in the United h States The body produces more cholesterol than that which is con-- : tributed to the body by the food we eat ' The American Cancer Society con-- ducted a study on the dietary habits of j 804409 persons who had no previous history of heart disease or stroke I After a six-yeperiod 14819 of these persons had died of heart disease and 4099 had died of stroke The subjects : in this study were divided into two groups The first group consisisted of those who ate whole eggs five or more times a week in addition to the eggs i ' consumed in other food preparations The second group consisted of subjects iwho ate less than four eggs per week or ' no eggs at all Those in the second group who ate j'- - practically no eggs had more deaths t - from heart attacks and strokes than f 1 those who ate all the eggs they wanted The National Academy of Sciences ( (1980) recently suggested that “No s i - ' ar - I ! — Select a wide variety of foods in each of the food groups — Adjust dietary energy intake and expenditure so as to maintain appropriate weight — If energy requirements are low (eg reducing diet) reduce consumption of foods such as alcohol sugars fats and oils —Use salt in moderation d eggs are used in many recipes The American Egg Board has the following recommendations for cooking them: Pierce the large end of each egg with a needle Put them in a saucepan and add enough tap water to above the eggs come at least Cover and bring rapidly just to boiling Turn off the heat If necessary remove pan from burner to prevent further boiling Let stand in the hot water 15 minutes for large eggs Adjust time up or down by approximately 3 minutes for each size larger or smaller Cool immediately and thoroughly in cold water Shells are easier to remove and it is less likely you will ha ve a dark surface on the yolks To remove the shell crackle it by tapping gently all over Roll egg between hands to loosen shell then peel starting at large end Hold egg under running cold water or dip in bowl of water to help ease off shell Hard-cooke- Slimming Eastern Egg Salad 6 servings about 160 calories each 1 can (8 ounce) water chestnuts drained and sliced to pound fresh mushrooms sliced OR 1 can (4 ounce) sliced mushrooms drained 1 jar (4 ounces) pimiento drained and chopped 1 green pepper cut into julienne strips to cup sliced celery 2 tablespoons minced onion d 6 eggs chopped Oriental Dressing Toss together bean sprouts water 1 hard-cooke- chestnuts mushrooms pimiento green pepper celery and onion Gently fold in eggs Cover and chill until ready to serve Serve with Oriental Dressing cholesterol concentration has been shown in free living persons in this country” The Academy makes no French dressing lemon juice soy sauce Combine all ingredients Cover and chill until ready to serve about dietary cholesterol for the healthy person Similar conclusions were reached by the Canadian Health Protection Branch The Academy does suggest that persons with a positive family history of heart disease and other risk factors undertake therapy under a physician's guidance The Food and Nutrition Board of the National Academy of Science makes to the following recommendations adult Americans: — Select a nutritionally adequate diet from the foods available and delicious can (16 ounce) bean sprouts drain- Oriental Dressing specific recommendations easy to prepare ed significant correlation between cholesterol intake and serum Savory Spinach or Carrot Omelets are inexpensive V cup low-calor- ie 2 tablespoons 2 tablespoons Modern omelets are a far cry from those of our predecessors A quaint 17th century recipe calls for “16 eggs (more or less) according to your pan" It further instructs “let it (the pan) be indifferent hot (but not to burn) then put in your eggs keep them stirring that they grow not to the pan” For the finishing touch “scruise on a Lemmon or twoand scrape on Sugar” Despite these unclear instructions the omelet has survived (with a few adaptations) to become a popular ver- - satile dish lifestyle well-suite- to today's active d Savory Spinach Omelet Savory Spinach Filling 1 package (10' ounces) frozen chopped spinach 2 tablespoons water 1 package (3 ounces) cream cheese cubed 1 tablespoon Italian salad dressing mix Omelets 4 eggs cup water to teaspoon salt dash pepper 2 tablespoons butter mushrooms Set aside In a medium skillet melt 4 tablespoons of the butter Add onion and green pepper and saute until tender about 3 minutes Sprinkle with to teaspoon of the salt and to teaspoon of the black pepper Add tomatoes bring to the boiling point reduce heat and simmer uncovered for 5 minutes stirring constantly Set aside and keep warm To prepare omelet separate eggs In the large bowl of an electric mixer beat egg whites water remaining to teaspoon salt and to teaspoon black pepper until stiff but not dry Lightly beat egg yolks Gently fold yolks into egg white mixture In a ovenproof skillet melt remaining 2 tablespoons butter Add egg mixture and gently smooth over surface of pan Cook over low heat for 5 minutes or until mixture is puffy and golden on the bottom Place skillet in a slow oven (325 degrees) for minutes or until omelet is cooked as desired Quickly run a spatula around inside of skillet to loosen omelet Cut partway through omelet down center Spoon one cup of the filling over half of the omelet Fold remaining half of omelet over filling Spoon remaining filling over omelet preheated 10 Rice Souffle to cup water 1 cup butter or margarine flour cup to teaspoon salt 1 cup milk 1 teaspoon grated onion 4 egg yolks slightly beaten to to h (4 chicken bouillon cube enriched to cup packaged cooked rice pre- egg whites package (10 ounces) frozen corn carrots and pearl onions in cream sauce 4 1 Combine water and bouillon cube in a saucepan and bring to a boil stirring to dissolve bouillon cube Stir in rice Remove from heat cover and let stand 5 minutes Melt butter in a saucepan stir in flour and salt Gradually add milk and cook and stir over medium heat until mixture thickens Stir in onion and rice and egg yolks Beat egg whites until stiff but not dry Fold into rice mixture Pour into a greased lto quart casserole or souffle dish Bake at 325 degrees for 50 minutes or until firm Prepare vegetables as directed on package Spoon over each serving Makes 4 servings To make spinach filling cook spinach with water according to package directions Drain Stir in cream cheese and salad dressing mix until combined Keep over low heat while preparing omelets Makes approximately lto cups To make omelets mix eggs water salt and pepper with a fork Heat half the butter in omelet pan or skillet (apuntil just hot proximately enough to sizzle a drop of water Pour in half of egg mixture Mixture should set at edges at once With a pancake turner carefully draw cooked portions at edges toward center so that uncooked portions flow to the bottom Tilt skillet as it is necessary to hasten flow of uncooked eggs Slide pan rapidly back and forth over the heat to keep mixture in motion and sliding freely While the top is still moist and creamy-lookin- fill g center with id T'l ap- proximately to cup of spinach mixture Roll two sides to center and slide onto plate Repeat with other half of egg mixture Makes two servings Savory Carrot Filling 1 K- cup carrots peeled and sliced rS ap- proximately Vi pound to cup water 1 package (3 ounces) cream cheese cubed 1 teaspoon Italian salad dressing mix To make carrot filling cook carrots in water and drain Stir in cream cheese and dressing mix Keep warm while preparing omelets and proceed with above omelet recipe using Vt cup carrot filling per omelet Makes 1 cup filling Mushroom Creole Omelet Vi pound fresh mushrooms or 1 can (6 to Bounces) sliced mushrooms 6 tablespoons butter or margarine divided 4 cup chopped onion to cup diced green pepper lto teaspoons salt divided to teaspoon ground black pepper divided 1 can (16 ounces) tomatoes broken up 4 eggs 4 tablespoons water Low calorie eggs make it possible for those who need to hard-cooke- watch the weight to erioy an exotic slimming Eastern Egg Salad Rinse pat dry and slice fresh mushrooms or drain canned Tender delicately flavored souffle is served with a vegetable cream sauce s |