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- The Edible
Incredible Egg
BY FROM THE AMERICAN INSTITUTE
FOR CANCER RESEARCH
Eggs have been fighting an uphill battle for years against their
image as cholesterol bombs. But in recent years, several studies
have shown that egg consumption does not necessarily raise blood
cholesterol or increase risk of heart disease.
Current heart-related
nutrition recommendations still encourage limiting eggs to no
more than four a week, especially the yolk, which contains the
cholesterol. However, the cholesterol-raising saturated fat content
of whole eggs is not particularly high.
Health experts
think it is more important to limit foods high in saturated fat
(fatty meats and dairy products) and trans-fatty acids (found
in certain semi-hard oils, fried foods and commercial goods like
pastries, chips and crackers). If your cholesterol level is healthy
and you want to increase your consumption of eggs, have your
cholesterol checked after a few months to make sure it's still
at a healthy level.
Egg whites
are an excellent source of protein and riboflavin. Egg yolks
contain all of the fat in an egg and are a good source of protein,
iron, vitamins A and D, choline and phosphorus.
Phosphorus
is an important mineral, along with calcium, for the structure
of bones and teeth, and is necessary for the many chemical reactions
needed to produce energy for our bodies. Most of the phosphorus
in our diets comes from dairy products, whole grains, meat, poultry,
fish and eggs.
It’s National
Egg Month, so celebrate with this spinach and red pepper quiche.
Just hold the sausage and bacon.
Spinach and
Red Pepper Crustless Quiche - Makes 4 servings.
- Canola oil
spray
- 2 large eggs
- 2 large egg
whites
- 1 1/2 cup
reduced-fat (2 %) milk
- 1 pkg. (10
oz,) frozen chopped spinach, thawed and squeezed dry
- 1/2 cup cup
finely chopped green tops of scallions
- Pinch each
of salt and freshly ground black pepper, or to taste
- 1/2 cup finely
grated 1% Swiss or Jarlsberg cheese, lightly packed
- 1 medium red
bell pepper, seeded and roasted, or half of a 7-oz. jar roasted
peppers, drained and cut into narrow strips.
Preheat oven
to 375 degrees. Coat the inside of an 8-inch square baking dish
with the cooking spray.
In a bowl,
whisk together eggs, egg whites and milk. Add spinach, scallions,
salt and pepper. Stir to combine well and pour into baking dish.
Arrange cheese
to cover spinach mixture. Lay roasted pepper over cheese in one
layer, pressing down gently so some of the egg mixture flows
up over the cheese.
Bake until
quiche is set, the top lightly puffed and the bottom browned,
about 30-40 minutes. Run a sharp knife around edges. Let stand
15 minutes before cutting into squares and serving.
____________________________________
AICR offers
a Nutrition Hotline (1-800-843-8114) Monday-Friday, 9 a.m. to
5 p.m. ET, a free service that allows you to ask a registered
dietitian questions about diet, nutrition and cancer. The American
Institute for Cancer Research is the only major cancer charity
focusing exclusively on the link between diet, nutrition and
cancer. The Institute provides a range of education programs
that help millions of Americans learn to make changes for lower
cancer risk. AICR also supports innovative research in cancer
prevention and treatment at universities, hospitals and research
centers across the U.S. The Institute has provided more than
$65 million in funding for research in diet, nutrition and cancer.
AICR’s Web address is www.aicr.org. AICR is a member
of the World Cancer Research Fund International.
____________________________________
- ARTICLE POSTED
MAY 17, 2004
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