Eggs-actly” Perfect Food

Eggs-actly” Perfect Food





One large egg weighs in at a wholesome 70 calories, about 5 grams of protein, 6 grams of fat, and less than 1 gram of carbohydrates. Eggs boast a bevy of nutrients such as iron, choline, and the antioxidants lutein and zeaxanthin. Yes, eggs do contain cholesterol but new research has indicated that eggs won’t increase the risk of heart disease and are a healthy food choice for people with normal blood cholesterol levels.

The following three recipes give you sumptuous and extraordinary ideas for any meal of the day. Spice up breakfast with Poached Eggs with Turkey Sausage Crostini, liven up lunch with a Spinach Nicoise Salad, and sit down to a satisfying Creamy Egg-Tomato Linguine dinner.

The Poached Eggs with Turkey Sausage Crostini and Spinach Nicoise Salad recipes are taken from my upcoming cookbook, The Fitness Kitchen (Taylor Publishing, 2004), which will be available in October. In the meantime, keep checking in here as well as www.ShellysFitnessKitchen.com for mouthwatering meals that taste great and are great for you. My latest articles can also be found in the debut magazine LowCarb Energy (www.lowcarbenergy.com). Now get in your kitchen and cook!

RECIPES

Poached Eggs with Turkey Sausage Crostini
Makes 4 to 8 Servings, depending on your appetite

Browned turkey sausage meets toothsome egg and crostini (Italian for crunchy little toasts) to provide a nutrient-balanced power meal (15 grams of protein to 15 grams of carbohydrates to only 3 grams of saturated fat) that will fuel your workout or whet your appetite for other morning fare. Experiment with various types of lean sausage to find your favorite. Add a little cayenne pepper or crushed peppers for a spicy kick.

1 teaspoon olive oil
8 ounces turkey sausage, cut diagonally into ½ inch slices
1 (10 ounce) onion, thinly sliced (about 2 cups)
2 garlic cloves, minced
1 pound red bell peppers, seeded, cut into ¼ inch slices (about 2 cups)
1 (15 ounce) can diced tomatoes, drained
1 teaspoon dried oregano
Pinch salt
Black pepper, to taste

8 poached eggs*

8 thin slices whole-wheat sourdough bread, toasted

Prepare Turkey Sausage Crostini

Heat oil in a large nonstick skillet over medium-high heat. Add turkey sausage and cook, stirring occasionally, until lightly browned, about 2 to 3 minutes. Using a slotted spoon, transfer sausage to a plate layered with paper towels. Add the onion, garlic, and bell peppers to the same pan and cook, stirring frequently, until softened, about 8 to 10 minutes. Add sausage, tomatoes and oregano and cook until most of the liquid has evaporated, about 5 minutes. Season with salt and pepper to taste and keep warm by covering with a lid or foil. This recipe makes about 5 cups.

Place toasts on a large serving plate and evenly top each with sausage mixture and a poached egg.

*Poaching Instructions

Poach eggs in an egg poacher according to manufacturer’s instructions. If you don’t have an egg poacher, don’t despair—poaching eggs is actually very simple. Traditionally, poached eggs were served with runny yolks. For safety reasons, poaching times have now increased to ensure firm yolks.

Bring three inches of water and a tablespoon of white vinegar to a simmer in a large saucepan. The vinegar is optional but helps the egg whites coagulate so you get “neatly” poached eggs. Break an egg into a ramekin or small cup. Gently slide the egg into the saucepan. Repeat with additional eggs but avoid overcrowding the pan. Cook until the white and yolk are firm, about 5 minutes. Using a slotted spoon, lift one egg at a time from the water and drain on paper towels before serving.

Poached eggs can be cooked in advance and kept in a bowl of cold water. To reheat for serving, slide them into a saucepan of boiling water for a few seconds, remove and drain on paper towels.

Nutritional Analysis (per one ⅔ cup sausage mixture, one egg and one crostini): Calories 214 (46% from fat); Protein 15 grams; Carbohydrates 15 grams; Fiber 2 grams; Total Fat 11 grams (Saturated Fat 3 grams; Monounsaturated Fat 4.5 grams; Polyunsaturated Fat 2 grams); Cholesterol 235 milligrams; Sodium 420 milligrams.

Spinach Nicoise Salad
Makes about 10 cups
Serves 6

Get your fill of heart-healthy monounsaturated fats with a tangy, vibrant side salad packed with vitamin A, vitamin B3, folate and vitamin C. Turn this varietal salad into a filling entrée by adding more tuna and round it out with a wholesome slice of multi-grain bread and a glass of white wine.

Salad

½ pound fresh green beans, washed, trimmed
½ pound baby spinach leaves, washed, patted dry
1 small head of Bibb lettuce, washed, patted dry
6 hard-cooked eggs, peeled, quartered
1 (12-ounce) can solid white albacore tuna packed in water, drained
2 tablespoons tiny capers, drained
½ cup Nicoise olives, drained
½ pound grape or cherry tomatoes, red or yellow

Dressing
In a small bowl, whisk together the following ingredients:

¼ cup white wine or champagne vinegar
2 tablespoons olive oil
1 large shallot, minced fine
1 large garlic clove, minced fine
¼ cup fresh tarragon, minced fine
Pinch salt
½ teaspoon black pepper

Blanch green beans in a large pot of boiling water until just tender, about 3 to 4 minutes or microwave partially covered on HIGH with 2 tablespoons of water in a microwave-wave safe container for 2 to 3 minutes. Remove and immediately dunk in a bowl of ice water to halt cooking and set color. Drain well and set aside.

Place whole leaves of baby spinach and lettuce on the center of six plates. Artfully line the outside rim of plate with green beans. Drizzle on a little of the dressing. Mound ¼ cup tuna on the greens. Place egg wedges alongside the tuna (1 egg per plate) and sprinkle on capers, olives and tomatoes. Drizzle on remaining dressing and, if necessary, season with more black pepper. Serve immediately. Salad can be refrigerated until ready to eat but greens will wilt from the dressing. If making ahead of time, simply arrange salad ingredients and drizzle on dressing right before serving.

Nutritional Analysis (per 1 ¾ cup): Calories 235 (46% from fat*); Protein 23 grams; Carbohydrates 8 grams; Fiber 3 grams; Total Fat 12 grams (Saturated Fat 3 grams; Monounsaturated Fat 7 grams; Polyunsaturated Fat 2 grams); Cholesterol 88 milligrams; Sodium 640 milligrams.

*Only 11% of this salad’s total calories is derived from saturated fat. Sixty-four percent of the total fat is “good for you” monounsaturated fat. Balance the rest of your day’s caloric intake with lower fat and complex carbohydrate meals.

Creamy Egg-Tomato Linguine
Serves 4

8 ounces whole wheat linguine (or another high-fiber or low-carb pasta)

1 tablespoon olive oil
1 small onion, halved, thinly sliced (about ½ cup)
3 garlic cloves, minced
4 ounces sliced mushrooms (½ to ¾ cup)
1 teaspoon dried thyme
1 cup cherry tomatoes, halved
¼ cup sliced black olives
¼ cup fresh basil leaves, tightly rolled, thinly sliced crosswise

4 eggs
Pinch salt
Black pepper to taste
¼ cup grated Romano cheese

Cook pasta in a large pot of boiling salted water until nearly al dente, 8 to 10 minutes (follow package directions). Drain pasta in a colander but reserve about 1 cup pasta water (the starch in the water will help thicken the sauce).

Prepare sauce while water is heating to a boil and as pasta is cooking. Heat oil in a medium-sized nonstick skillet over medium-high heat. Add onion and garlic and cook, stirring frequently, for 3 to 4 minutes. Add mushrooms and cook, stirring frequently, until mushrooms are tender, about 4 minutes. Stir in thyme, tomatoes and olives, cooking until tomatoes are softened, about 4 minutes. Stir in basil and remove skillet from heat. Set aside.

Once pasta is near al dente and drained, transfer hot pasta and 1 cup of the reserved pasta water to a large pan over medium-high heat (use same burner pasta was cooked on). Quickly add eggs and stir vigorously to cook. Add tomato sauce and toss to coat pasta. Season with salt and black pepper to taste and transfer to a serving dish. Sprinkle with Romano cheese and garnish with extra basil leaves, tomatoes and olives.

Nutritional Analysis (per serving using whole wheat noodles, no garnish): Calories 329 (30% from fat), Protein 17 grams; Carbohydrates 43 grams; Fiber 8 grams; Total Fat 11 grams (Saturated Fat 4 grams; Monounsaturated Fat 6 grams; Polyunsaturated Fat 1 gram); Cholesterol 218 milligrams; Sodium 264 milligrams.