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Egg-cellent Protein

Eggs are considered one of the most nutritious foods available. In fact, its protein content is used as the standard by which all other proteins are compared.

An egg has just 80 calories and only 5 grams of fat, but it contains 13 different vitamins and minerals. If you only eat the white, it has no cholesterol or fat.

In contrast, an egg yolk contains 213 milligrams of cholesterol. Some research indicates that eating even one whole egg a day does not significantly raise your blood cholesterol level. However, those with diabetes and heart disease may want to limit their intake of yolks to two per week.

Georgia is one of the top egg producers in the country. Egg production contributes at least $370 million per year to our economy.

Here are some ways to cut the fat when you prepare eggs:

  • Spray the pan you plan to use with a non-stick vegetable spray.
  • Use one egg yolk and three egg whites in place of two eggs in a recipe.
  • Sprinkle an omelet with a small amount of shredded, reduced fat cheese.
  • Fill an omelet with chopped vegetables that have been cooked without added fat. Good choices are chopped peppers, onions, minced garlic, peas, chopped spinach, shredded carrots, diced tomatoes and chopped broccoli.
  • Use non-fat milk, non-fat evaporated milk or fat-free half and half in recipes calling for whole milk, cream, regular evaporated milk or regular half and half.
  • Mix together a cup and a half of cooked brown rice, your favorite herbs and two egg whites (or a fourth cup of egg substitute). Press this mixture into a pie plate as a substitute for piecrust when you make quiche.

Eggs: Aztec-Style Frittata

Aztec-style frittata

In this frittata recipe by the American Egg Board, eggs bind together beans and corn, nutritious staples that sustained native Americans. Altogether, the combo is rich in nutrients, including plenty of protein, but not high in calories or fat.


  • 1 1/3 cups kernel corn
  • 15 ounce can black or kidney beans, rinsed and drained
  • 1/2 cup chopped bell pepper
  • 6 eggs
  • 1/3 cup water
  • 1 to 2 teaspoons garlic powder
  • 1 to 2 teaspoons hot pepper sauce
  • Cooking spray
  • Salsa or taco sauce (optional)


  1. Evenly coat 10-inch omelet pan or skillet with ovenproof handle with spray.
  2. Add corn, beans and pepper.
  3. Cover and cook over medium heat until peppers are soft, about 5 to 7 minutes.
  4. In a medium bowl, beat together eggs, water, garlic powder and pepper sauce until blended.
  5. Pour over vegetables.
  6. Cover and cook over medium heat until eggs are almost set, about 8 to 10 minutes.
  7. Broil about 6 inches from heat until eggs are completely set and lightly browned, about 1 to 2 minutes.
  8. Cut into wedges and dollop with salsa, if desired.

Makes 5 servings.

Nutrition Analysis (without optional salsa)
Calories: 205, carbohydrate: 23 grams, fat: 7 grams, protein: 14 grams, cholesterol: 255 milligrams, sodium: 437 milligrams