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Cracking the Code on Eggs

Here’s how to select, season, and serve up these not-just-for-breakfast foods.

If you’re confused about eggs, you’re not alone. Are they okay to eat or aren’t they? We’re here to dish out the latest recommendations and help you figure out the best way to work eggs into your diet.

stick with a smart quantity.

Eggs can be part of a balanced diet—as long as you enjoy them in moderation. The main concern is that a single egg yolk contains more than half the daily recommended intake level of cholesterol. So if you enjoy an egg for breakfast or hard-cooked with your lunch, you’ll need to limit your other sources of cholesterol throughout the day. Many health experts recommend limiting egg yolks to no more than two a week.

go without the yolk.

To make it easier to fit eggs into your meal plan, just cut out the yolk—the yellow part contains most of the cholesterol. You can make an omelet or scrambled eggs with just the egg whites. You can also use cholesterol-free egg substitutes. For a speedy single-serve idea made with egg substitute, try the Grab-and-Go Breakfast Sandwich.

cut the fat.

Instead of cooking your eggs with butter, try a cooking spray. Or consider using a nonstick cooking pan that won’t need added fat at all, or poach your egg in a microwave-safe container.

add delicious ingredients.

Stirring vegetables into your scrambled eggs is a great way to increase the nutritional content without significantly increasing your carbohydrate intake. Learn how to make our Cheese & Pepper Omelet with this cooking video.

grab-and-go breakfast sandwich 
(carb chioces: 2)
Cracking the Code on Eggs
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