Hy-Vee at Midday: Hunting for the Perfect Egg

By Michelle Scott, Hy-Vee Dietitian

Hunting for the Perfect Egg?
Eggs are a staple of the Easter holiday, but 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. There are many great ways to eat eggs but boiled eggs are versatile, portable and very popular around Easter! Try them for breakfast, as a snack or in one of these great recipes.
How to make the perfect boiled egg
1. Place eggs in a saucepan just large enough to hold them in a single layer. Add enough cold water to cover eggs by one 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.
4. 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; this stops the cooking process quickly.
• 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.



English-Muffin Egg Pizzas
(Serves 4)
All you need:
4 English-muffins
Olive oil
8 tomato slices
4 hard-boiled eggs, sliced
Grated mozzarella cheese
Oregano, to taste
Salt, to taste

All you do:
1. Toast English muffin halves and place on a cookie sheet.
2. Drizzle each with olive oil, then layer on tomato slices, hard-boiled egg slices (half an egg on each muffin half) and a little grated mozzarella. Sprinkle with oregano and salt.
3. Broil 5 minutes or until cheese melts.

Source: Melissa Clark, myrecipes.com

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:
1. Place eggs, ranch dip, green onion, salt and pepper in a food processor. Pulse until finely chopped.
2. Spoon into serving bowl. Top with bacon.
3. Spread over baguette slices or bagels.

Source: www.incredibleegg.org
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