How do you like to eat your eggs? Do you like them scrambled or fried? Cold or warm? On toast or in a tortilla? How about an egg in a hole, or in a cup? No matter how you like to eat your eggs, they are full of good nutrition, easy to prepare, inexpensive, and can be a part of a healthy diet especially for growing children. Simply put eggs are eggs, there is nothing else in them, just one ingredient...egg.
Egg facts from the American Egg Board:
- One egg has 6 grams of high-quality protein and about 70 calories.
- Eggs have all 9 essential amino acids and 13 essential vitamins and minerals.
- They are the least expensive source of high-quality protein. Usually, costing less than 20 cents per egg.
- Eggs are a good source of choline. Choline promotes normal cell activity; liver function and helps transport nutrients throughout the body.
- There are 7 to 17 thousand little tiny pores on one eggshell.
- Double-yolked eggs often come from hens that are young and their egg production cycles are not yet synchronized or by hens old enough to produce extra-large eggs.
Food Safety Tips:
- Wash your hands and any surfaces or utensils that come in contact with raw eggs.
- Cook eggs until the whites and yolks are firm or an internal temperature of 160°F is reached in dishes containing eggs, like egg casseroles.
- Eggs should be kept at 33-40°F and should be discarded after two hours if left at room temperature.
Hard Cooking Eggs on the Stove Top
- Place uncooked eggs in a single layer on the bottom of a saucepan.
- Add cold water until the eggs are covered with about an inch of water.
- Heat to boiling. Turn off the heat and cover for 12-18 minutes. Cooking times vary based on the size of the eggs - 9 minutes for medium eggs, 12 minutes for large and 15 minutes for extra large.
- Remove saucepan from heat and drain.
- Submerge cooked eggs in an ice bath for five minutes to cool eggs.
- Drain and dry eggs. Store in the refrigerator in a clean, dry container.
Hard Cooking Eggs in a Multi-Cooker (Electric Pressure Cooker)
- Add 1 cup water to multi-cooker liner and insert trivet.
- Layer 10-12 eggs on top of trivet.
- Cook on high pressure for 7 minutes followed by a quick release. Once pin drops, remove lid.
- Submerge eggs in an ice bath to cool immediately after cooking for five minutes.
- Return eggs to the refrigerator in a clean, dry container.
- Using either method eggs can be peeled immediately or left in their shells to store in the refrigerator.
Additional Egg Recipes
Cooking School, American Egg Board
How to Make Hard-Boiled Eggs, American Egg Board
Papanikolaou, Y., & Fulgoni, V. L., 3rd (2019). Egg Consumption in U.S. Children is Associated with Greater Daily Nutrient Intakes, including Protein, Lutein + Zeaxanthin, Choline, α-Linolenic Acid, and Docosahexanoic Acid. Nutrients, 11(5), 1137. https://doi.org/10.3390/nu11051137
This newsletter was reviewed and udpated in 2020.