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Hy-Vee Dietitian: Easter Eggs

Hunting for the perfect Easter eggs? You're in luck! Your Mount Vernon Road Hy-Vee dietitian has the answer to making the perfect boiled eggs in three easy steps.

1. Place eggs in a saucepan just large enough to hold them in a single layer. Add cold water to cover eggs by 1 inch. Heat just to boiling over high heat. Remove from burner and cover pan.
2. Let eggs stand in hot water about 12 minutes for large eggs. (9 minutes for medium eggs; 15 minutes for extra-large eggs)
3. Drain immediately and cool completely under cold running water or in a bowl of ice water. Refrigerate.

Dietitian's Tips:
• For easy peeling, buy and refrigerate eggs a week in advance of cooking. This allows the eggs time to take in air, which helps separate the membrane from the shell.
• A green ring around the yolk is a harmless discoloration between the sulfur in the egg white and the iron in the yolk. To minimize, be sure to cool eggs immediately after cooking.
• Not sure which eggs are boiled and which are fresh? Avoid messes with this easy trick: Spin the egg on a flat surface. A cooked egg will spin smoothly. A fresh egg's liquid contents will slosh around, making the fresh egg wobble.

While eggs are a staple of the Easter holiday, they are also an inexpensive and nutrient-dense source of protein to enjoy year-round. One large egg contains only 70 calories and offers 6 grams of high quality protein. Eggs are also a good source of vitamin D and lutein. While eggs were once thought to be too high in cholesterol to be included in the diet on a regular basis, we now know that one egg contains only 185 mg of cholesterol. Current guidelines state that eating one egg per day is fine for most healthy people. Boiled eggs are versatile and portable! Try them for breakfast, snack or in one of these great recipes.

Veggie Egg Salad
(serves 4)
all you need:
3 Tablespoons Hy-Vee nonfat plain yogurt
3 Tablespoons reduced-fat mayonnaise
¼ teaspoon freshly ground black pepper
1/8 teaspoon salt
8 hard-boiled eggs
½ cup finely chopped carrot
½ cup chopped cucumber, peeled and seeded if desired
¼ cup sliced green onions

All you do:
1. Combine yogurt, mayonnaise, pepper and salt in a medium bowl.
2. Halve eggs and discard 4 of the yolks (or save for another use). Add whites and the remaining 4 yolks to the bowl and mash to desired consistency. Gently stir in carrot, cucumber and scallions.
Source: Eating Well March/April 2012
Nutrition per serving: 135 calories; 7 g fat; 2 g saturated fat; 189 mg. cholesterol; 7 g carbohydrates; 11 g protein; 1 g fiber; 314 mg sodium

Humpty Dumpty Breakfast Spread
(Serves 7)
all you need:
6 hard-boiled eggs, peeled
¼ cup refrigerated ranch dip
2 Tablespoons minced green onion
¼ tsp. salt
¼ tsp. pepper
2 Tbsp. chopped fully-cooked bacon
Whole grain baguette slices or bagels, toasted

All you do:
Place eggs, ranch dip, green onion, salt and pepper in a food processor. Pulse until finely chopped. Spoon into serving bowl. Top with bacon.
Nutrition per ¼ cup serving: 97 cal; 7 g fat; 167 mg chol; 216 mg sodium; 1.2 g carbohydrate; 0 g fiber; 7 g protein.

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