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 » Soups » Recipe Details
  
Curry Apple Lentil Soup Mix

Ingredients

2 (2 cup) jars with tight-fitting lids or bags

½ pound red lentils (1 cup)

½ teaspoon salt

3 tablespoons minced dried onion

1 tablespoons curry powder

½ teaspoons garlic powder

½ pound green lentils (1 cup)

1 cup dried apple rings, cut into 1/2-inch pieces

1 tablespoons dried parsley leaves


Directions

1.     In bottom of each glass jar (or bag):

2.     Place ½ cup red lentils; top with ¼ teaspoon salt, 1 ½ tablespoons dried onion, ½ tablespoon curry powder, ¼ teaspoon garlic powder, ½ cup green lentils, ½ cup apple pieces, and ½ tablespoon parsley; in that order.

3.     Seal jars and store at room temperature up to 1 month, or store in the refrigerator until ready to eat!


Prepare labels with cooking instructions and attach to jars. Add these cooking directions to each label before giving as a gift: “Place lentil soup mix in 3-quart saucepan with 3-4 cups water or broth. Heat to boiling on high. Reduce heat to low; cover and simmer 20 to 30 minutes, stirring occasionally. Makes 4 cups soup.”

Makes 2 (1 quart)  jars, each jar serves 4

Nutritional information per serving; 1 cup soup, cooked

Calories: 214; Fat: 1g; Saturated fat: 0g; Trans fat: 0g; Cholesterol: 0mg; Sodium: 161mg; Carbohydrates: 40g; Fiber: 12g; Sugar: 8g; Protein: 13g; Vitamin A: 2%; Vitamin C: 9%; Calcium: 5%; Iron: 26%