It's National Nutrition Month!

The Incredible Edible Egg

What makes an egg so great anyways?

the EGG WHITE:
  • packed with quality protein
  • low in calories
the EGG YOLK
  • Has essential fatty acids including Omega 3s
  • source of Vitamins A, B and D as well as essential minerals.

TAKE HOME MESSAGE: eat the WHOLE EGG to get the most nutrition!

Cooks Corner

Top 10 Cooking Myths

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Recipe of the Month

Protein-Packed Egg Salad
yields: 6 servings

 


Ingredients: 

6 large eggs
1/4 nonfat plain Greek yogurt
1/2 tsp grated lemon zest
1 tbsp lemon juice
1/2 tsp salt
1/4 tsp pepper
1/2 small onion, finely chopped
1 tbsp chopped dill



Directions:

  1. Place eggs in a saucepan, cover with water, and bring to a boil. Remove from heat, cover and let sit for 11 minutes. Run under cold water to cool, then peel and chop eggs.
  2. While eggs are cooking, whisk together Greek yogurt, lemon zest, lemon juice, salt and pepper.
  3. Add the eggs and mix to combine. Fold in onion and dill. Sprinkle with additional dill before serving. Serve with whole-wheat crackers or bread.

Nutrient Analysis
Serving Size: 1/6 recipe



Calories: 86; Fat: 5g; Saturated Fat: 2g; Cholesterol: 212mg; Sodium: 264mg; Carbohydrate: 2g; Fiber: 6g; Sugar: 2g; Protein: 7g; Vitamin A: 6%; Vitamin C: 3%; Calcium: 5%; Iron: 4%

 


Recipe Archive
Main » Vegetarian Entrées  » Recipe Details
  
Tofu Caesar Salad

Tofu Caesar Dressing

½ cup Parmesan cheese, cubed

2 cloves garlic

2 tablespoons Dijon mustard

3 teaspoons fresh lemon juice

2 teaspoons Worcestershire sauce

¼ teaspoon ground black pepper

1 cup soft tofu

2 tablespoons water

 

Caesar Salad

8 cups romaine lettuce, chopped

½ cup croutons

½ cup Parmesan cheese, grated

Ground black pepper, to taste

12 ounces cooked chicken breast slices or firm tofu cubes, optional


Directions

  1. Blend cheese cubes in a food processor or blender until shredded.
  2. Add garlic, mustard, lemon juice, Worcestershire sauce, pepper, tofu, and water to blender and process until smooth. Adjust seasonings to taste. Add additional water to reach salad dressing consistency, if necessary.
  3. Pour dressing over Caesar salad, toss well, and season with additional black pepper.


Serves 4

Nutritional information per serving; 2 cups salad plus 2 tablespoons dressing

Calories: 110; Fat: 5g; Saturated fat: 3g; Trans fat: 0g; Cholesterol: 10mg; Sodium: 345mg; Carbohydrates: 8g; Fiber: 3g; Sugar: 2g; Protein: 8g; Vitamin A: 165%; Vitamin C: 42%; Calcium: 22%; Iron: 9%