Become an Eggs-pert!
By Barbara Worley, FACS Agent, UGA Cooperative Extension Forsyth County
Eggs are a nutritious, low-calorie source of protein and a top Georgia agricultural commodity. One large egg contains just 70 calories. Eggs contain 14 vitamins and several minerals, including choline and vitamin D. The incredible egg is low in saturated fat and a complete protein that is part of the Protein food group.
What’s the deal with cholesterol and eggs? Cholesterol is a waxy type substance produced by all animals. One large egg contains 185mg of cholesterol. Eating one or more eggs per day does not increase the risk of heart disease in a healthy adult.
Remember food safety when buying and handling eggs. Refrigerate eggs at home at 40°F or below in their carton. Always wash your hands after handling eggs and poultry products. Cook egg mixtures and casseroles until they reach an internal temperature of 160°F. Eggs should always be cooked until the yolks are firm. Be sure to use pasteurized egg products if dishes cannot be cooked to 160°F.
Cheesy Omelet
Serves 1
- 2 eggs
- 1 teaspoon water
- Salt and pepper, to taste
- ½ cup shredded cheese
- Salsa (optional)
Beat the eggs, water, and salt and pepper together in a small bowl with a fork.
Place a pan over a medium heat. Allow it to slightly warm through and spray with non-stick cooking spray.
Pour the beaten eggs into the pan and gently swirl the pan continuously until they begin to set. Loosen the edges with a spatula. Angle the pan so that the raw eggs run to the side and cook approximately 1 minute. Add the cheese into the middle of the omelet in a line.
Angle the pan at 45 degrees, then, using the spatula, gently make 2 folds, beginning with the side closest to the handle. The omelet should be at the edge opposite the handle. Take the pan off the heat and slide the omelet onto a serving plate. Garnish with salsa, if desired.