- Eggs are a great source of lean protein. They contain all 9 essential amino acids, making them a “complete” protein. Each egg is 75-80 calories with 6 grams of protein.
- In 1950, the average American ate 389 eggs a year. Today, the average American eats about 276 eggs per year.
- Eggs are one of the most economical protein sources at just 17 cents per serving – and they taste delicious.
- That green ring around your hard-boiled egg yolk? It’s totally harmless. It’s just a reaction between the sulfur in the egg whites, and the iron in the yolk. If you ever notice a slightly green color when frying eggs in a cast iron skillet, that’s also due to the same chemical reaction.
Egg Storage Tips
- Take your eggs from the farmers market straight home and refrigerate them at or below 40 degrees Fahrenheit.
- Raw eggs in the shell can last for up to 3-5 weeks in your fridge.
- Did you know you can freeze eggs for use in recipes? (Just don’t freeze eggs in the shell).
Egg Prep Tips
- Always wash hands with warm water and soap for 20 seconds before and after handling food.
- Scrambled eggs: Cook until firm, not runny.
- Fried, poached, boiled, or baked: Cook until both the white and the yolk are firm.
- Egg mixtures, such as casseroles: Cook until the center of the mixture reaches 160°F when measured with a food thermometer
3 egg whites ♥
½ teaspoon of vegetable oil
¼ cup of diced bell peppers (any color) ♥
¼ cup of diced onion ♥
½ cup of sliced mushrooms ♥
¼ medium tomato diced ♥
1 tablespoon of low-fat Monterey jack cheese (or any other cheese you find at the market!) ♥
- In a mixing bowl, mix the egg whites until they are frothy.
- Coat a frying pan with the oil, and cook on medium-high heat vegetables until tender.
- Pour the egg whites over the vegetables. As the egg whites start to set, use a spatula to lift the edge of the eggs, and turn over.
- As soon as the mixture has set, sprinkle in the cheese.
- Remove the pan from the heat, and fold the omelet in half.