July 6, 2010
Sherri Meyer, MG Registered Dietitian

Recently while doing research on “food myths” I stumbled across a 1988 New York Times article marking the “crusade against cholesterol.”  This article talked about the detrimental effects of eggs on our cholesterol levels.  Thus began the ban of eggs from the American diets…out with the natural egg, in with the “Egg Beaters” (which are simply egg whites with added color and nutrients that were lost in removal of the yolk.) The poor egg has been misunderstood over the years and research has shown that the egg is not the cholesterol culprit we once thought it once was.

Some nutrition facts: the egg is low in calories (72) with very little saturated fat.  Of course most of us know the culprit in obstruction of the arteries is saturated fat.  Both egg whites and yolk are high in protein with the yolk containing the 210 mg of cholesterol. However, the yolk is a nutrition powerhouse containing Vitamin A, iron, folate, lutein & choline.  So rather than abandoning the yolks altogether, keep track of your daily cholesterol intake so you can fit eggs in for breakfast, lunch or dinner, whatever suits your fancy. 

Personally I love eggs for more than just breakfast. My family’s standby for dinner in a pinch is a frittata.  Though there are many recipes out there, we usually improvise, utilizing whatever vegetables we have on hand.  Currently my favorite is thinly sliced squash and zucchini frittata…yum.  My husband Tom is our expert frittata maker and is always coming up with interesting concoctions, throwing in fresh basil or thyme from our newly planted herb garden.
 
Summer Vegetable Frittata
Ingredients

• 1 1/2 tablespoons olive oil
• 1 cup diced zucchini
• 1/2 cup chopped red bell pepper
• 1/3 cup chopped onion
• 1 tablespoon chopped fresh thyme
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground black pepper, divided
• 2 garlic cloves, minced
• 9 large eggs

 
Preparation

1. Heat olive oil in a 10-inch nonstick broiler-proof skillet over medium heat. Add zucchini, bell pepper, onion, thyme, 1/4-teaspoon salt, 1/8-teaspoon black pepper, and garlic. Cover and cook 7 minutes or until vegetables are tender, stirring occasionally.
2. Combine eggs, remaining 1/4 teaspoon salt, and remaining 1/8-teaspoon black pepper in a medium bowl; stir with a whisk until frothy. Pour egg mixture into pan over vegetables, stirring gently. Cover, reduce heat, and cook 15 minutes or until almost set in the center.
3. Preheat broiler.
4. Broil frittata 3 minutes or until set. Invert onto a serving platter; cut into 8 wedges.
   Suggestions: improvise with different seasonal vegetables like summer squash & eggplant. For a lower calorie option try using 5 eggs & 8 egg whites

Adapted from Cooking Light June 2010
 

 

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