Eggs
Eggs are one of the most high-quality, low-cost protein foods available. Eggs also contain a variety of vitamins and minerals, and are low in calories and saturated fat. One egg counts as a 1-ounce equivalent from the protein food group. Most people need 5- 6-ounce equivalents of protein per day.
Buy
- Buy eggs only if sold from a refrigerated case.
- Open the carton and make sure the eggs are clean and the shells are not cracked.
- Store eggs at home in the original carton and refrigerate as soon as possible.
Storage
- Use raw eggs in the shell within 4 to 5 weeks after purchase.
- Use hard-boiled eggs (in the shell or peeled) within 1 week.
- Cooked eggs, including hard-boiled or egg containing dishes should not be left out for more than 2 hours.
- Refrigerate leftover, cooked egg dishes and use within 3 to 4 days.
Cook thoroughly
- Cook eggs until both the yolk and the white are firm. Scrambled eggs should not be runny. Casseroles and other dishes with eggs should be cooked to 160°F.
- Serve cooked eggs and egg-containing foods immediately after cooking.
- Due to the possibility of foodborne illness from eggs, it's recommended that people do not eat raw or undercooked eggs.
Don't cross-contaminate
Keep Clean by washing your hands, utensils, equipment, and work areas before and after having come in contact with eggs and food containing eggs.
Delicious ways to use eggs
- Roll scrambled eggs, cheese, lightly cooked vegetables, and salsa in a whole wheat tortilla.
- Add lightly cooked vegetables like peppers, tomatoes, mushrooms, and onions to scrambled eggs.
- Add scrambled eggs and lightly cooked vegetables, such as carrots, zucchini, and mushrooms, to grilled cheese sandwiches on whole wheat bread.
- Pack hard-boiled eggs for lunch.
- Make a curried egg salad sandwich with hard-boiled eggs, light mayonnaise, and curry powder. Add lettuce and serve on whole wheat bread.
- Make Egg in a Hole: Use a cookie cutter or knife to cut a whole in the middle of a piece of whole wheat bread. Set the bread in a skillet, crack an egg into the center, and cook until the whites are set, about 1-2 minutes per side.
How to cook scrambled eggs
- In a medium bowl beat eggs vigorously for at least 15 seconds.
- In a skillet over medium-high heat, melt 2 teaspoons butter or oil.
- Add eggs. Reduce the heat to medium and using a spatula or flat wooden spoon, push the cooked eggs toward the center while tilting the pan to distribute the runny parts.
- When the eggs are almost set, scramble them gently, turning them over a few times. Serve immediately.
∗A little water or milk can be added to the raw, beaten eggs to increase the volume, if desired.
- Add 2 eggs and 2 Tablespoons milk to a microwave safe dish and beat until blended.
- Microwave on high for 45 seconds. Stir. Microwave until eggs are almost set, 30 to 45 seconds longer. Serve immediately.
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