The incredible, edible egg!
Today’s post is all about swooning, drooling, and dreaming about the magic deliciousness of eggs.
But before you go grab your skillet or soufflé recipe cards, please sit down boys and girls, we’re going to learn a little first. Ok I know, I know, I know…my posts usually consist of at least one reference to the Kardashians or my weird obsession with pink jelly beans…but hear me out…just think of me as that cool teacher from high school that would let you play music in study hall…or accidentally slip four letter bombs in between lectures.
(I found this pic in latest edition of Bon Appetit Magzine, they did an awesome article on eggs this month!)
So let’s begin!
Eggs have gotten a bad rap in the past for concerns with raising cholesterol. It turns out that the dietary cholesterol in eggs really has little do with the amount of cholesterol in your body. What you need to be concerned with is the saturated fat in foods. So while eggs do contain cholesterol, they only have about 1.5 grams saturated fat. So I’m definitely not telling you to go crazy now and eat eggs for breakfast, lunch, and dinner… but according to MayoClinic, eating four egg yolks or fewer on a weekly basis is just fine. And if you’re still concerned about consuming the cholesterol, just only eat the egg whites. All of the cholesterol is in the egg yolk.
Phew! Now that that’s out of the way… lets get into why these things are good for you. Besides the fact that they are also a super cheap way to stock up on lean protein, they are also rich source of 13 vitamins and minerals!
Counting calories? One large egg contains about 74 calories, 4 grams of fat, and 6 grams of protein . Take out that yolk and you’ve got only about 17 calories and 3 grams of protein.
So how does this all relate to cooking??
Besides the fact that they are an awesome way to incorporate more lean protein into your meal plans, they are….magical.
I’m not kidding. How cool is to that you can whip egg whites and they grow into this beautiful light fluffiness 10 times their original size? They emulsify into aoilis, fluff into soufflés, and bind moist cakes and tender cookies! Plus its hard to beat mopping up a runny sunny-side up egg yolk with some crusty toast.. Mmmm!
Bottom line – I love eggs – Eggs love me back… as long as I don’t eat them by the carton every morning.
Ready to practice? These Arugula, Ricotta, and Fried Egg Toasts highlight everything I love about eggs. The warm runny egg yolk is sooo delicious over the creamy ricotta cheese. The peppery arugula and crispy whole grain toast give the perfect contrast to the buttery goodness spread on top. My family loved this dish. We had it for dinner, but this is one of those meals you can eat whenever you want! I’m just usually too lazy in the morning…cheerios anyone? I’m still working on that….
Arugula, Ricotta, and Fried Egg Toasts
- 4 (2-ounce) slices whole-wheat country bread
- 2 cups arugula
- 2 teaspoons olive oil
- 1 1/2 teaspoons fresh lemon juice
- 1/2 teaspoon salt, divided
- 1/2 teaspoon freshly ground black pepper, divided
- 4 large eggs
- 3/4 cup part-skim ricotta cheese
- 1/4 cup grated fresh Parmigiano-Reggiano cheese
- 1 teaspoon chopped fresh thyme
- Combine arugula, 2 teaspoons oil, juice, 1/8 teaspoon salt, and 1/4 teaspoon pepper; toss gently.
- Combine 1/4 teaspoon salt, ricotta, Parmigiano-Reggiano, and thyme.
- Spray a large nonstick skillet with cooking spray and heat to medium heat. Crack eggs into pan; cook 2 minutes. Cover and cook an additional 2 minutes or until whites are set. Remove from heat.
- While egg is cooking, toast bread.
- Spread over bread slices. Divide salad and eggs evenly over bread. Sprinkle with remaining 1/8 teaspoon salt and remaining 1/4 teaspoon pepper.
Recipe adapted from Cooking Light
Egg information compiled from Mayo Clinic, Bon Appetit Magazine and Cooking Light Magazine