What to know about the benefits, safety of eggs
Eggs are all natural and provide one of the highest-quality proteins of any foods available. Eggs often have a bad reputation of not being good for you.
Often thought to have too much cholesterol, we often dismiss eggs and try to find a healthier food choice. Protein supplied by eggs is both high in quality and low in cost. One egg equals one ounce of lean meat, poultry or fish. This mean you can use two eggs as your main dish at a meal or you can use eggs to “stretch” more expensive protein foods.
Eggs help build muscles and allow you to feel full longer and stay energized, which helps you maintain a healthy weight. Eating eggs will help decrease your hunger and will help you decrease calorie consumption during the day. Eggs will influence muscle mass, strength and function in all ages
Eggs can be a part of a healthy diet. However, they are perishable just like raw meat, poultry and seafood — and just like these foods; they must be properly refrigerated in the store and at home and cooked for safety.
Storing
Refrigerate eggs. Take eggs straight home and store them in their original carton in the refrigerator. Follow the 2-hour rule: Never allow eggs to be unrefrigerated for more than 2 hours. Place them in the coldest part of the refrigerator — not in the door, where they’d be exposed to warmer air every time the door is opened. If any eggs crack on the way home from the store, break them into a clean container, cover tightly, refrigerate, and use within 2 days.
Freeze beaten eggs for longer storage. Eggs should not be frozen in their shells. To freeze whole eggs, beat yolks and whites together. Egg whites can also be frozen by themselves.
Cooking
Cook thoroughly. To ensure safety, eggs must be cooked until yolks are firm. Scrambled eggs should not be runny. Raw eggs and other ingredients combined according to recipe directions should be cooked immediately or refrigerated and cooked within 24 hours. Casseroles and other dishes containing eggs should be cooked to 160 degrees F as measured with a food thermometer. Serve cooked eggs and dishes containing eggs immediately after cooking, or place in shallow containers for quick cooling and refrigerate at once for later use. Use within 3 to 4 days. If eggs crack during hard cooking, they are safe.
Never eat raw eggs
This includes “health-food” milk shakes with raw eggs, Caesar salad, Hollandaise sauce, and any other food like homemade mayonnaise, ice cream, or eggnog, made from recipes in which the raw egg ingredients are not cooked. All egg products distributed for consumption are pasteurized and may be used in products that will not be cooked. However, egg products are best used in a cooked product, especially if serving high-risk persons (pregnant women, newborns, young children, older adults, and people with weakened immune systems.)
Egg recipes: playing it safe
Egg mixtures are safe if they reach 160 degrees F.
Homemade ice cream and eggnog are safe if made from a cooked egg-milk mixture.
Dry meringue shells, divinity candy, and 7-minute frosting are safe. However, avoid icing recipes using uncooked eggs.
Meringue-topped pies should be safe if baked at 350 degrees F for about 15 minutes.
Use a food thermometer to determine safety in egg dishes such as quiche and casseroles, the center of the mixture should reach 160 degrees F when measured with a food thermometer.
MAKE-AHEAD BREAKFAST QUESADILLAS
Makes 3 Servings
288 Calories per Serving
1 large egg 3 egg whites ½ cup black beans, drained and
rinsed
¼ red onion, minced
2 tbsp. chopped cilantro
¾ cup reduced fat shredded
cheese
½ tbsp. taco seasoning
3 low carb tortillas
Whisk the egg whites and egg together. Scramble in a skillet coated with cooking spray and set aside.
Combine the black beans, corn, scrambled eggs, onion, cilantro, shredded cheese, and taco seasoning
Place 1/3 of the mixture in each tortilla and fold over.
Place in freezer on a plate or baking sheet line with parchment for one hour. Remove and put in freezer bag to store.
To reheat, take out quesadilla and microwave until cheese is melted. To reheat in skillet, defrost in the microwave first, then warm in a skillet until outside is crispy.