Eggs: Low Cost, High Nutrition

by Gina Blitstein · 0 comments

The poor misunderstood egg. For years it was maligned as unhealthy, due to its relatively high cholesterol content, over-consumption of which can have a negative effect on heart health. Although it’s true that one large egg contains 185 of the daily recommended 300 milligrams of cholesterol, the American Heart Association reports that healthy adults can consume, on average, an egg a day without increasing their risk of heart disease, particularly if they eat an overall diet low in cholesterol.

Despite their cholesterol content, eggs are highly nutritious. According to the U.S. Department of Agriculture, eggs contain 6.3 grams of protein, which is 13% of that which is recommended daily for a 2000 calorie per day diet. In addition, eggs contain a wide variety of essential nutrients, for only 70 calories and generally less than 15 cents each.

Go ahead and stock up when you find eggs on sale. According to the USDA, eggs will remain fresh up to three weeks past the “sell by” date on the carton, provided they they are refrigerated between 33°F and 44°F. Of course unrefrigerated eggs should be discarded after two hours at room temperature, or one hour in warmer temperatures.

So, let’s celebrate eggs for their affordability, nutritional value and versatility. Here are some ideas for cooking eggs (and a couple recipes) that go beyond the standard breakfast fare of scrambled, fried or poached:

Eggy ideas for bringing low-cost, delicious protein to the table:

  • Omelette/frittata
  • Souffle
  • Homemade pasta, custards or mayonnaise
  • Egg Drop soup
  • Eggnog
  • Meringue
  • Deviled eggs*
  • Egg salad*

*Boiled egg tip – In case you refrigerated boiled eggs and can’t tell them from the fresh ones, give ‘em a spin; raw eggs will wobble.
Fancy egg garnish – Hard boil an egg; separate the white from the yolk. Neatly dice the white and press the yolk through a fine mesh strainer. Sprinkle both over dish to add a tasty, brightly-colored garnish.

Recipe – Spaghetti Carbonara


  • 8 oz spaghetti
  • 2 tsp salt
  • ¼ lb bacon, cut into ½” pieces
  • 2 cloves garlic, minced
  • 4 large eggs
  • ⅔ cup Parmesan cheese
  • ⅛ tsp black pepper
  • 2 Tbsp chopped fresh parsley


  1. Boil water in large pot for cooking spaghetti noodles.
  2. Add salt to boiling water, then noodles. Stir. Cook pasta 8-10 minutes until al dente.
  3. While spaghetti is cooking, fry bacon over medium high heat until crisp. Remove from pan and set aside, leaving drippings in pan. Turn down heat to medium.
  4. Drain cooked pasta into a colander.
  5. Cook garlic until soft in bacon drippings.
  6. Crack eggs into a bowl and whisk well.
  7. Return spaghetti to pan with drippings and garlic. Toss to coat.
  8. Pour in eggs, stirring while they cook.
  9. Add Parmesan cheese, pepper and parsley.
  10. Toss together and serve.

Recipe – Roller Coaster (Dutch Pancake)


  • 6 eggs
  • 1 cup all-purpose flour
  • ½ teaspoon salt
  • 1 cup milk
  • 2 tablespoons melted butter
  • ¼ cup powdered sugar


  1. Preheat oven to 450°F.
  2. Put a buttered 9” x 13” baking pan into the freezer.
  3. Beat eggs in a bowl; slowly add flour and beat together well.
  4. Add salt, milk and melted butter; mix well.
  5. Remove pan from freezer.
  6. Pour mixture into cold pan and bake at 450°F for 18 minutes. Turn oven temperature down to 350°F and bake another 10 minutes.
  7. It is normal that the baking mixture will start to brown fairly quickly.
  8. The end result will be bumpy and golden brown.
  9. Let cool for a few minutes and then lightly dust with powdered sugar. Cut into serving pieces and top with butter and syrup.

There’s a lot we can we do with eggs to stretch our budget and make some truly tasty, protein-rich foods.

What’s your favorite egg dish?

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