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What to eat: egg whites
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Eggs are one of the best choices for those interested in losing weight. A typical large egg has about 75 calories. When it comes to protein, eggs are the standard by which other protein sources are measured. One egg contains over 6 grams of protein. One egg also has only 4.5 grams of fat. The best news is there are zero carbs in eggs.
Eggs are very tasty too. They are versatile, you can use them in casseroles, omelets, skillet suppers, scrambles, hard boiled, the options are endless. Eggs are pretty inexpensive as well. It is one of the cheapest forms of high quality protein available.
Egg Varieties
- Brown eggs: Eggshell color can vary but it has nothing to do with quality, flavor, nutritional value, cooking characteristics or shell thickness of an egg. The eggshell color only depends on the breed of hen.
- Omega 3 enhanced eggs are from hens fed a diet of flax seeds and fish oils. Omega 3 enhanced eggs contain more omega 3 fatty acids and Vitamin E than the regular eggs.
- Organic eggs are produced by hens fed certified grains without most conventional pesticides and fertilizers. Growth hormones and antibiotics are also prohibited. Organic eggs have the same nutritional content, fat or cholesterol as regular eggs.
- Free-run or cage-free eggs are produced by hens that are able to move about the floor of the barn and have access to nesting boxes and perches. The nutrient content of these eggs is the same as that of regular eggs.
- Processed eggs such as liquid egg whites or dried eggs are shell eggs broken by special machines then pasteurized before being further processed and packaged in liquid, frozen or dried form. Processed egg products may also contain preservatives and flavor or color additives.
So why do eggs get a bad rap? One egg contains about 212 mg of cholesterol. Since the recommendation for cholesterol consumption is about 300 mg per day, the large amount of cholesterol in eggs may prevent many people from eating them. Studies have shown that healthy adults can enjoy an egg every day without increasing their risk for heart disease. A study by the Harvard School of Public Health found no significant link between eating eggs and developing heart disease among healthy individuals. However, if you have high cholesterol or known risks for heart diseases, the National Cholesterol Education Program (NCEP) recommends not eating more than two egg yolks per week (you can have as many egg whites as you like).
Egg whites! Doesn’t sound so appealing to some. At zero grams of fat, only 17 calories and 4 grams of protein, egg whites still are a nutritional powerhouse. You really can’t go wrong with having egg whites at any meal. The problem comes, are they as tasteless as you think they are? There are so many ways you can prepare egg whites so that you do not get bored with them and actually enjoy them.
*Scrambled egg whites. Try a simple egg white scramble with 5-6 egg whites. Spray a pan with cooking spray and pour lightly whisked egg whites into the pan. Scramble them up until they are fully cooked. Sprinkle with salt and pepper, or top with low fat cheese, or sprinkle with red pepper flakes and garlic for some pizazz.
*Fluffy, creamy egg whites. For a different twist, whisk 6 egg whites with 1 tablespoon of low fat cottage cheese. This gives the eggs a taste similar to frying then in butter and bulks them out a bit making them easier and tastier to eat.
*Egg whites with spinach and tomatoes. Scramble egg whites with some baby spinach leaves, and seeded and diced tomatoes and sprinkle with Parmesan cheese.
*Egg white omelet. 6 egg whites plus 1 yolk mixed in a bowl. Pour into a heated nonstick pan sprayed with cooking spray. For fillings try these options: diced and seasoned chicken breasts, tuna, a diced veggie burger, low fat cheese, veggies or whatever filling you like. Once omelet starts to firm, fold in half and serve as is or top with cheese, tomato sauce, or salsa.
*Oatmeal and egg whites. Make oatmeal as directed. Scramble 4-5 egg whites in a pan. While still hot, mix into your already made oatmeal. Sprinkle cinnamon, chopped nuts, raisins and whatever sweetener you like into oatmeal and stir.
*Egg white breakfast sandwich. Mix 5-6 egg whites in a bowl and pour in a heated skillet sprayed with cooking spray. Once firmed up a bit, fold over so that the egg can fit perfectly on an English muffin. Toast a whole wheat English muffin. Top one half of muffin with the egg. Warm a veggie sausage or a slice of Canadian bacon and place on egg. Place a slice of low fat cheese on top and put the other half of English muffin on top.
*Egg whites in stir fried rice. Cook up some brown rice. Stir diced carrots, broccoli, cabbage, onion, and bean sprouts in a pan (any combination of these veggies, or whatever you like). Then throw in already cooked chicken, shrimp or tofu. When this is heated, add your rice and soy sauce. Mix in egg whites. Stir around as egg whites cook then serve. Use up to 6 eggs per one cup of rice.
*Egg white salad. Boil 6 eggs and then peel and discard yolks. (One yolk can be kept if you like). Dice egg up in a bowl. Mix in two tablespoons of low fat mayo, a squirt of mustard and fresh ground black pepper.
*Undeviled eggs. Boil eggs, peel and discard yolks. Fill each egg with prepared hummus.
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