The High-Protein Cookbook - Linda West Eckhardt [42]
While there has been altogether too much hype by the media about the dangers of eggs, the food safety issue should be addressed. In fact, salmonella, which is only present on the shell of an egg, is found only on 1 in 10,000 to 1 million eggs, depending on whose statistics you believe. If you get the 1 in 10,000 (you also might win the lottery), it is not likely to multiply in your refrigerator. The biggest risk is in restaurants and institutions serving a big brunch to clientele, when large numbers of eggs are cracked and left out in bowls for hours. In this setting, the raw eggs warm up and provide the perfect environment for pathogens to multiply.
Salmonella inflicts its victims with bad, flulike symptoms but rarely kills anyone. The exceptions are people with compromised immune symptoms, pregnant women (it gravely endangers a fetus), the very old, and the very young. Anyone in one of these groups should avoid food that contains raw or under-cooked eggs at all costs. Salmonella in these populations is serious. The list of foods to avoid include any type of mousse, homemade mayonnaise, Caesar salads that use a raw egg yolk, and sunny-side-up or three-minute eggs, to name a few. In our recipes, the eggs are cooked thoroughly.
This delightful protein source is great for fast-lane low-carb eaters. We have developed some voluptuous recipes that prove that eggs are great for dinner. They are also great for lunch and breakfast, and they play an important role in many desserts. If you can buy free-range eggs, do so—they are far superior to pallid, commercially raised eggs. The chickens get out and scratch, eat a few worms, catch a few bugs, and as a result, those yolks are a cheerful yellow, the shells are thicker, and the flavor intensely egg-y. They are still a bargain, even at the higher price.
Crimini Mushrooms and Tomato Frittata
Call It an omelet, a frittata, or an egg pie. The result Is the same. If you don’t want to stand and cook omelets one at a time, here’s the one-dish answer. Load that omelet with good-for-you vegetables (which can be cooked), take your time cutting and cooking them before you add the eggs, and you’ll have a one-dish dinner that’s satisfying.
MAKES 2 SERVINGS
Preparation time: 15 minutes
Cooking time: 30 minutes (concurrent)
1 tablespoon olive oil
½ cup finely chopped red onion
2 garlic cloves, minced
½ cup chopped red bell pepper
1 cup sliced crimini mushrooms
½ teaspoon kosher salt
½ teaspoon freshly milled black pepper
¼ teaspoon cayenne, or to taste
¼ cup minced plum tomato
6 large eggs
2 tablespoons minced fresh flat-leaf parsley
1 tablespoon chopped fresh chives
Heat a 10-inch ovenproof nonstick skillet over medium heat, then add the oil. One at a time, cut the onion, garlic, bell pepper, and mushrooms and add them to the skillet as you get them cut, stirring after each addition. Season to taste, cover, and cook over medium-low heat until the mushrooms are tender, about 10 minutes. Stir in the tomatoes and cook 5 minutes more.
Whip the eggs in a mixing bowl. Add the parsley and chives and pour over the vegetables. Cook over medium-low heat until the bubbles begin coming up through the bottom and the top is mostly set, about 10 minutes. Run the frittata under the broiler to finish cooking and remove when it’s brown and bubbly, about 5 minutes. Cut into wedges and serve warm or at room temperature.
Nutritional Analysis: 328 calories, FAT 22 g, PROTEIN 21 g, CARB 11 g, FIBER 2 g, CHOL 638 Mg, IRON 3 mg, SODIUM 781 mg, CALC 100 mg
Cooking Lesson
Learning to plan your meals is important. Each meal should contain at least 27 grams of protein. Eggs are about 7 grams of protein each. So feel free to add a couple strips bacon (at 4 grams of protein per slice), or sausage (5 grams of protein per patty), or even Canadian bacon (a 2-ounce slice only has 2.5 grams of fat and 12 grams of protein). Then your supper will contain enough protein