Baked Chicken FingersThis breaded and baked chicken fingers recipe demonstrates the use of eggs as a coating agent. How do the eggs bind the breaded coating?

Instructions

1. Preheat oven to 375° F (190° C). Grease a rimmed baking sheet or line with nonstick foil or parchment paper.

2. Placeflourinapieplate.

3. Beat together egg and water in a second pie plate.

4. Combine panko, cornmeal, paprika, salt and pepper in a third pie plate.

5. Slice chicken into eight strips.

6. Workingwithonestripatatime,dredgestripsinflourmixture shakingoffexcess.Dipstripsintoeggmixture,turningtocoat bothsides.Placestripsinpankomixture,pressinglightlysothat pankomixtureadheres;turntocoatbothsides.Placestripsina singlelayeronpreparedpan.

7. Bakeuntilstripsarecompletelycookedandcoatingisgolden brown,about20to25minutes.

Ingredients

½ cup(125ml)flour

1 egg

1 tbsp (15 ml) water

½ cup(125ml)pankobreadcrumbs

¼ cup(60ml)cornmeal

1 tsp (5 ml) paprika

½ tsp (2 ml) salt

¼ tsp (1 ml) pepper

2 boneless, skinless chicken breasts

Prep time: 10 minutes Cooking time: 25 minutes Yields: 4 servings

Power Up! Baked Chicken Fingers

Nutrients per serving Food groups per serving

Calories – 254 kcal

Protein – 25 g

Fat – 4 g

Carbohydrates – 28 g

Fibre – 1.9 g

Sodium – 459 mg

Calcium – 40 mg

Vegetables and Fruit – 0

Grain Products – 1.5

Milk and Alternatives – 0

Meat and Alternatives – 0.9

www.eatracker.ca/recipe_analyzer.aspx

Power Up! Baked Chicken Fingers

Watchavideothatdemonstratesabreadedandbakedchickenfingers recipe and look for similarities and differences on the Dairy Goodness website at www.dairygoodness.ca/recipes/oven-baked-chicken-fingers-with-zesty-caesar-dip.

AdaptedfromAtcoBlueFlameKitchenPanko-Crusted Chicken Fingers www.atcoblueflamekitchen.com/Recipes/Recipe-Box/PANKO-CRUSTED-CHICKEN-FINGERS

Tips

þTrydippingchickenfingersinyogurtdilldip,bbqsauce,Thaichilisauceorplumsauce.

Basic Devilled EggsDevilled eggs demonstrate the use of the eggs as an emulsifying agent in the mayonnaise. Why are pasteurized liquid eggs used to make mayonnaise in this recipe?

Instructions

Mayonnaise

1. In a blender, combine all ingredients.

2. Blend well and serve.

3. Keepunusedmayonnaiserefrigerated.

Devilled Eggs

1. Cuteggsinhalflengthwise.

2. Removeyolksandplaceinmediumbowl.Seteggwhitesaside.

3. Mashyolkswithforkandstirinmayonnaise,mustard,saltand pepper.

4. Spoonorpipeyolkmixtureintoeggwhitehalves.

5. Sprinkle paprika over top, if desired.

6. Serveimmediatelyorcoverandstoreinrefrigerator. Servewithintwodays.

WatchavideothatshowshowtohardcookaneggontheEggFarmers of Canada website at www.eggs.ca/recipes/basic-devilled-eggs.

Adapted from Egg Farmers of Canada Devilled Eggs www.eggs.ca/recipes/basic-devilled-eggs

BurnbraeFarmsOmega Pro Mayonnaise www.burnbraefarms.com/consumer/recipe_nest/recipe_display.asp?id=50

Ingredients

Mayonnaise*

¼ cup(60ml)pasteurized liquid eggs, well shaken

1 tbsp(15ml)freshlemonjuice

2 tsp(10ml)Dijonmustard

Pinch each of salt and pepper

²⁄3 cup(150ml)canolaoil

Devilled Eggs

12 hard-cooked eggs, peeled

¼ cup(60ml)mayonnaise

2 tsp(10ml)Dijonmustard

¼ tsp (1 ml) salt

¼ tsp (1 ml) pepper

Pinch of paprika (optional)

*Thismayonnaiserecipeyieldsonecup(250ml),sonotallwillbeusedinthedevilledeggs.

Prep time: 15 minutes Yields: 24 servings

PhotographandrecipecourtesyofEggFarmersofCanada–www.eggs.ca

Power Up! Basic Devilled Eggs

Variations

Startwiththefirstthreeingredientsinthebasicrecipe:12hard-cookedpeeledeggs,¼cup(60ml)mayonnaiseand2tsp(10ml)Dijonmustard.Then,addanyofthefollowingingredientcombinationstotheyolkmixture.

Nutrients per serving Food groups per serving

Calories – 52 kcal

Protein – 3 g

Fat – 4 g

Carbohydrates – 0 g

Fibre – 0 g

Sodium – 67 mg

Calcium – 13 mg

Vegetables and Fruit – 0

Grain Products – 0

Milk and Alternatives – 0

Meat and Alternatives – 0.25

www.eatracker.ca/recipe_analyzer.aspx

Smoked Salmon

½cup(125ml)finelychoppedsmokedsalmon;4tsp(20ml)capers,minced;¼tsp(1ml)pepper;2tbsp(30ml)choppedfreshdill;1tsp(5ml)lemonjuice

Garnish with smoked salmon and/or dill if desired.

Dill

4tsp(20ml)finelychoppedroastedredpepper;1tsp(5ml)drieddill;½tsp(2ml)lemonjuice;pinchsalt;pinchpepper

Garnish with red pepper strips and/or black caviar if desired.

California-Style

2tbsp(30ml)finelychopped,drainedoil-packedsun-driedtomatoes;4tsp(20ml)choppedfreshbasil;1tsp(5ml)balsamicvinegar;¼tsp(1ml)salt;pinchpepper

Garnishwithchoppedsun-driedtomatoesand/orsmallfreshbasil leaves if desired.

Tips

þRaweggscancontainharmfulbacteria.Eggsandegg-basedfoodsshouldbecookedtoaninternaltemperatureofatleast 165º F (74ºC)toensuretheyaresafetoeat.Eatingraworlightlycookedeggscanbeespeciallyriskyforyoungchildren,the elderly,pregnantwomenandpeoplewithweakenedimmunesystems.Usepasteurizedeggproductsinsteadofraweggswhen preparingfoodsthatarenotheated,suchasicing,eggnogorCaesarsaladdressing.

þHowtohardcookeggs:

• Placecoldeggsinasinglelayerinasaucepan.Coverwithatleast1inch(2.5cm)coldwaterovertopsoftheeggs.

• Coversaucepanandbringquicklytoaboiloverhighheat.Immediatelyremovepanfromheattostopboiling.Leteggsstand inwaterfor18to23minutes.

• Drainwaterandimmediatelyruncoldwaterovereggsuntilcooled.

• Rapidcoolinghelpspreventagreyringfromformingaroundtheyolks.

þHowtopeelhard-cookedeggs:

• Crackletheshellalloverbytappingtheeggonahardsurface,thenrolltheeggbetweenyourhandstoloosentheshell.

• Beginpeelingatthelargeend.

• Holdtheeggundercoldrunningwaterordipitinabowlofwatertohelpremovetheshell.

þTodeterminewhetheraneggishard-cookedorraw,spinit.Ifitspinsroundandroundevenly,itishard-cooked.Ifitwobbles while spinning, it is a raw egg.

Power Up! Basic Devilled Eggs

Basic Fried EggsFried eggs are usually thought of as a breakfast food, but add protein to other meals as well. What principles of protein cookery apply when frying eggs?

Instructions

1. Spraysmallnon-stickskilletwithcookingspray.Heatskilletover mediumheat.

2. Breakeggsintoskillet.Cookuntildoneasdesired.

3. Transfereggstoplate,yolkup.Seasonwithsaltandpepperif desired.

4. For sunny-side up,cookjustuntilwhitesareset.

5. For over-easy,cookuntilwhitesareset.Turnoverandcook justlongenoughforawhitefilmtoformoveryolks,about 30 seconds.

6. For over well,cookuntilwhitesareset.Turneggsoverandcook untileggsarecompletelyset,about1minute.

7. For well done or steam-friedeggs,preparesunny-sideupeggs. Coverskilletduringlastminuteofcooking,orspoon1tsp(5ml) waterovereacheggandcoverpan.Cookuntildoneasdesired.

From Egg Farmers of Canada Basic Fried Eggs www.eggs.ca/recipes/basic-fried-eggs

Ingredients

2 eggs

Salt and pepper (optional)

Prep time: 1 minute Cooking time: 1 minute Yields: 1 serving

Power Up! Basic Fried Eggs

PhotographcourtesyofEggFarmersofCanada–www.eggs.ca

Variations

Egg Burger

Breakeggintomoderatelyhotnon-stickskillet.Breakyolkwithedgeofspatula.Wheneggwhiteisset,turnoverandcookotherside.Placeeggonwarmedortoastedhamburgerbun.Topwithgarnishes,suchastomatoslice,lettuce,cookedmushrooms,redorgreenpeppers,crispcookedbacon,pickles,relishorketchup.To make a Cheesy Egg Burger, place a cheese slice on top of eggwhileeggfinishescooking.

Pizza Eggs

Breaktwoeggsintomoderatelyhotnon-stickskillet.Sprinkle finelychoppedcookedbaconorpepperoniandParmesan cheeseovertop.Cookoverlowheatforabout1minute.Add 1 tsp (5 ml) water and cover pan. While eggs are cooking, spread 1tbsp(15ml)warmedpizzaortomatosauceoneachhalfoftoastedEnglishmuffin.Wheneggsarecookedasdesired,placeonEnglishmuffinhalves.

Pita Eggs

Breaktwoeggsintomoderatelyhotnon-stickskilletsotheytoucheachother.Breakeachyolkgentlywithspatula.Sprinklechili powder and pepper over top. Cook as desired. Spread insideofapitapocketwithlightmayonnaiseandlinewithtomatoslicesandlettuceleaves.Tuckfriedeggsinsidepita,foldingslightlyifnecessary.

Shaped Fried Eggs

Choosesimplecookiecutters,suchasflowers,circles,starsorhearts,thatareapproximately3inches(8cm)indiameter.Spraytheinsideofthecookiecutterswithcookingsprayandplaceinmoderatelyhotnon-stickskillet.Breakaneggintoeachcookiecutter.Cookslowlyuntileggsareset.Removecookiecutters,usingasmallpointedknifetohelplooseneggsifnecessary.

Pepper-Ringed Eggs

FollowrecipeforShapedFriedEggsbutuse1-inch(2.5cm)ringscutfromaseededredorgreenpepper.

Power Up! Basic Fried Eggs

www.eatracker.ca/recipe_analyzer.aspx

Nutrients per serving Food groups per serving

Calories – 148 kcal

Protein – 12 g

Fat – 11 g

Carbohydrates – 2 g

Fibre – 0 g

Sodium – 132 mg

Calcium – 48 mg

Vegetables and Fruit – 0

Grain Products – 0

Milk and Alternatives – 0

Meat and Alternatives – 1

Basic MayonnaiseMayonnaise demonstrates the use of eggs as an emulsifying agent. What is the role of the lemon juice in this recipe?

Instructions

1. In a blender, combine all ingredients.

2. Blend well and serve.

3. Keepunusedmayonnaiserefrigerated.

AdaptedfromBurnbraeFarmsOmega Pro Mayonnaise www.burnbraefarms.com/consumer/recipe_nest/recipe_display.asp?id=50

Ingredients

¼ cup(60ml)pasteurized liquid eggs, well shaken

1 tbsp(15ml)freshlemonjuice

2 tsp(10ml)Dijonmustard

Pinch of each salt and pepper2⁄3 cup(150ml)canolaoil

Prep time: 5 minutes Yields: 1cup (approximately 16 tbsp)

Variations

Addoneofthefollowingtobasicmayonnaiseandblend.

Roasted Garlic

•1tbsp(15ml)mashedroastedgarlic

Bombay

•¾tsp(3ml)mildIndiancurrypaste

Garden Herb

•1to2tbsp(15-30ml)choppedfreshbasil,thyme or chives

California

•1tbsp(15ml)sun-driedtomatopaste

Spicy Stampede

•2tsp(10ml)spicedcayennechipotlesauce

Power Up! Basic Mayonnaise

Tips

þRaweggscancontainharmfulbacteria.Eggsandegg-basedfoodsshouldbecookedtoaninternaltemperatureofatleast 165°F(74°C)toensuretheyaresafetoeat.Eatingraworlightlycookedeggscanbeespeciallyriskyforyoungchildren,the elderly,pregnantwomenandpeoplewithweakenedimmunesystems.Usepasteurizedeggproductsinsteadofraweggswhen preparingfoodsthatarenotheated,suchasicing,eggnogorCaesarsaladdressing.

Nutrients per serving Food groups per serving

Calories – 81 kcal

Protein – 1 g

Fat – 9 g

Carbohydrates – 0 g

Fibre – 0 g

Sodium – 25 mg

Calcium – 3 mg

Vegetables and Fruit – 0

Grain Products – 0

Milk and Alternatives – 0

Meat and Alternatives – 0

www.eatracker.ca/recipe_analyzer.aspx

Power Up! Basic Mayonnaise

Basic MeatballsThis meatball recipe demonstrates the use of eggs as a binding agent.

Instructions

1. Preheat oven to 400° F (200° C).

2. Lightlycombineallingredients;formintoabout28one-inch (2.5 cm) balls.

3. Bakeonalightlyoiledfoil-linedbakingtrayfor15minutes,until digital rapid-read thermometer inserted into centre of several meatballs reads 160° F (71° C).

Watch a video that demonstrates a stuffed meatball recipe and look for similarities and differences on the Dairy Goodness website at www.dairygoodness.ca/recipes/cheddar-stuffed-meatballs-with-rosemary.

UsedwithpermissionfromGovernmentofAlberta:HealthyUAll Kinds O’ Meatballs www.healthyalberta.com/recipe_detail.html?id=402881823831ca82013831cdc06300a3

Ingredients

1 lb(500g)extraleangroundbeef

1 lightlybeatenegg

½ cup(125ml)drywholewheatbread crumbs1⁄3 cup(75ml)finelygratedcarrotand shredded onion

1 tbsp(15ml)Worcestershiresauce

½ tsp (2 ml) pepper

Prep time: 15 minutes Cooking time: 15 minutes Yields: 4 servings

Power Up! Basic Meatballs

Nutrients per serving Food groups per serving

Calories – 276 kcal

Protein – 30 g

Fat – 11 g

Carbohydrates – 13 g

Fibre – 1.1 g

Sodium – 239 mg

Calcium – 51 mg

Vegetables and Fruit – 0.3

Grain Products – 0.5

Milk and Alternatives – 0

Meat and Alternatives – 1.3

Dry, grated, plain bread crumbs used in analysis www.eatracker.ca/recipe_analyzer.aspx

Power Up! Basic Meatballs

Variations

Italian

• Add2tbsp(30ml)lowsodiumpizzasauceand1tsp(5ml) driedoregano.Servewithextrapizzasauceorspaghettisauce.

Asian

• Add2tbsp(30ml)hoisinsauceand½tsp(2ml)ground ginger.Servewithpeanutsauceorsweetandsoursauce.

Mexican

• Add1tbsp(15ml)chilipowderand2mincedgarliccloves. Serve with salsa.

Basic OmeletteOmelettes are a cooked egg dish that can be filled with a range of different foods to make a multitude of dishes. Why must the egg white and yolk be well mixed together?

Instructions

1. Whisk eggs, water, salt and pepper.

2. Sprayan8-inch(20cm)non-stickskilletwithwithcookingspray. Heatovermediumhighheat.Pourineggmixture.Aseggsset aroundedgeofskillet,useaspatulatogentlypushcooked portions toward centre of skillet. Tilt and rotate skillet to allow uncookedeggtoflowintoemptyspaces.

3. Wheneggsarealmostsetonsurfacebutstilllookmoist,cover halfofomelettewithfilling.Slipspatulaunderunfilledsideand foldoverontofilledhalf.

4. Cookforaminute,thenslideomeletteontoaplate.

Ingredients

2 eggs

2 tbsp (30 ml) water

Pinch each of salt and pepper

Fillingingredients,suchascheese, mushrooms,greenpeppers

Prep time: 2 minutes Cooking time: 4 minutes Yields: 1 serving

Power Up! Basic Omelette

PhotographcourtesyofEggFarmersofCanada–www.eggs.ca

Power Up! Basic Omelette

Watch a video that shows how to cook the perfect omelette on the EggFarmersofCanadawebsiteatwww.eggs.ca/recipes/basic- omelette.

From Egg Farmers of Canada Basic Omelette www.eggs.ca/eggs101/view/11/cooking-the-perfect-omelette

Variations

Western Omelette

Sprayskilletwithcookingsprayorheat1tsp(5ml)vegetable oilinskillet.Add¼cup(50ml)finelychoppedham,2tbsp(30ml)choppedsweetgreenpepperand1tbsp(15ml)finelychoppedonion.Cook,stirringfrequently,untilvegetablesaretender.PourineggmixtureandcookasdirectedintheBasicOmelette recipe.

Strawberry Orange Omelette

ReplacewaterintheBasicOmeletterecipewithorangejuice. Cookasdirected.Fillomelettewith½cup(125ml)slicedfreshstrawberries.Sprinkleomelettewithicingsugarorgarnishwithadollop of whipped cream.

Fine Herbs Omelette

Add2tbsp(30ml)finelychoppedparsley,1tsp(5ml)finelychopped green onion, ½ tsp (2 ml) dried tarragon and 1⁄ tsp (0.5ml)finelychoppedgarlictoeggmixtureintheBasicOmelette recipe. Cook as directed.

Egg Dog

Wheneggsarecookedonthebottomandjustcookedontop,slideomeletteontoaplate.Placecheesecubesorstripsinalineclosetooneend.Rollup,startingatendwithcheese.Placecookedbaconstripsandrolledomeletteinhotdogbun.

Pita Eggwich

Placefoldedomeletteinsideapitalinedwithpesto,Dijonmustardormayonnaise.Tucktomatoslicesandlettuceleavesinto pita.

Tips

þUsingtheproperskilletorpanisimportanttosuccessfulomelettemaking.Theidealskilletfora1,2or3-eggomeletteisabout 8inches(20cm)indiameteratthebase.Itshouldbeshallowwithslopingsidestomakeiteasiertoslidetheomeletteoutofthe skillet and onto a plate.

þAnomelettecanbemakequicklyandeasieriftheskilletishotwhentheeggmixtureisadded.Theskilletishotenoughwhena dropofwaterrollsaroundinsteadofburstingintosteamimmediately.

þPreparingindividualomelettes,ratherthanonelargeone,willresultinlighterandfluffieromelettesthatareeasiertohandle.

þTheBasicOmeletterecipecanbemultipliedforasmanyservingsasyouneed.Use½cup(125ml)ofeggmixtureforeach2-egg omeletteand¾cup(175ml)fora3-eggomelette.

www.eatracker.ca/recipe_analyzer.aspx

Nutrients per serving Food groups per serving

Calories – 148 kcal

Protein – 12 g

Fat – 11 g

Carbohydrates – 2 g

Fibre – 0 g

Sodium – 207 mg

Calcium – 39 mg

Vegetables and Fruit – 0

Grain Products – 0

Milk and Alternatives – 0

Meat and Alternatives – 1

8

Basic SouffléSoufflés demonstrate how eggs act as a leavening agent. How does this recipe also apply principles of protein cookery?

Instructions

1. Preheat oven to 375° F (190° C).

2. Inmediumsaucepan,meltbutteroverlowheat.Stirinflour,salt andpepper.Cook,stirringconstantly,untilmixtureissmoothand bubbly.Stirinmilkallatonce.Continuestirringuntilmixtureboils and is smooth and thickened.

3. Separateeggs.Beatyolkswellandadd¼cup(50ml)ofwarm saucemixturetoeggyolks.

4. Combineyolkmixturewithremainingsauce,blendingthoroughly. Ifdesired,addfinelychoppedfillingingredientsandseasoning, stirringintothewhitesauceuntilwellblended(seevariations). Setsauceasidetocoolslightly.

5. Inalargebowl,beateggwhitesandcreamoftartaruntilstiff butnotdry.Foldsomeoftheeggwhitesintothesaucetomake itlighter,thengentlybutthoroughlyfoldthesauceintothe remaining egg whites.

6. Carefullypourintoa4-cup(1L)souffléorcasseroledish.

7. Bakefor20to25minutesuntilpuffedandlightlybrowned. Serveimmediately.

Searchtheinternetforvideoson"howtomakeacheesesoufflé"

and compare the steps to those in this recipe.

Adapted from Egg Farmers of Canada Basic Soufflé www.eggs.ca/recipes/basic-souffle

Ingredients

2 tbsp (30 ml) butter

2 tbsp(30ml)all-purposeflour

½ tsp (2 ml) salt

Pinchofgroundpepper

¾ cup(175ml)milk (1%)

4 eggs

2 egg whites

¼ tsp (1 ml) cream of tartar

Prep time: 10 minutes Cooking time: 25 minutes Yields: 4 servings

Power Up! Basic Soufflé

PhotographcourtesyofEggFarmersofCanada–www.eggs.ca

Variations

Cheese Soufflé

• Stir1cup(250ml)gratedSwisscheeseand2tbsp(30ml) choppedgreenonionsintosaucemixture.

Crab Soufflé

• Stir1can(6oz/170g)crabmeat,drained,½tsp(2ml)each driedthymeandcurrypowderand¼tsp(1ml)garlicsalt intosaucemixture.

Vegetable Soufflé

• Stir1cup(250ml)cookedshreddedcarrots,½cup(125ml) grated cheddar cheese and ¼ tsp (1 ml) dried dill weed into saucemixture.

Nutrients per serving Food groups per serving

Calories – 171 kcal

Protein – 10 g

Fat – 12 g

Carbohydrates – 6 g

Fibre – 0.1 g

Sodium – 449 mg

Calcium – 85 mg

Vegetables and Fruit – 0

Grain Products – 0.2

Milk and Alternatives – 0.2

Meat and Alternatives – 0.7

1% milk used in analysis www.eatracker.ca/recipe_analyzer.aspx

Tips

þNeveraddeggyolkstoahotsauceallatonceastheymaybegintocoagulatetoorapidlyandformlumps.

þItiseasiertoseparatethewhitefromtheyolkwhenaneggiscold.

þAsmallfunnelishandyforseparatingeggwhitesfromyolks.Placethefunneloverameasuringcup.Cracktheeggoverthefunnel. Thewhitewillrunthroughandtheyolkwillremaininthefunnel.

þTomakeacollarforasouffléifneeded,cutastripofaluminumfoil,doublethickness,4inches(10cm)wideandlongenoughto goaroundthedish,allowingforatleasta3-inch(8cm)overlap.Wrapitaroundtheoutsideofthedishandfastenwithstring.The collarshouldextend2to3inches(5to8cm)abovetherimofthedish.

Power Up! Basic Soufflé

Basic Stovetop Scrambled EggsScrambled eggs are a versatile cooked egg dish. What causes the eggs to coagulate when scrambling them?

Prep time: 2 minutes Cooking time: 2 minutes Yields: 1 serving

Instructions

1. Whisk eggs, milk, salt and pepper in small bowl.

2. Sprayskilletwithcookingspray.Heatskilletovermediumhigh heatuntilhotenoughtosizzleadropofwater.

3. Pourineggmixtureandimmediatelyreduceheattomediumlow, Aseggsbegintoset,gentlymovespatulaacrossbottomandside ofskillettoformlarge,softcurds.

4. Cookuntileggsarethickenedandnovisibleliquideggremains, buttheeggsarenotdry.

Watch a video that shows how to make stovetop scrambled eggs on theEggFarmersofCanadawebsiteatwww.eggs.ca/eggs101/view/5/

how-to-make-stovetop-scrambled-eggs.

Adapted from Egg Farmers of Canada Basic Stovetop Scrambled Eggs www.eggs.ca/recipes/basic-stovetop-scrambled-eggs

Ingredients

2 eggs

2 tbsp (30 ml) milk (1%)

Pinch each of salt and pepper

Power Up! Basic Stovetop Scrambled Eggs

PhotographcourtesyofEggFarmersofCanada–www.eggs.ca

Tips

þ Add chopped fresh or dried herbs to whisked eggs before scrambling, or sprinkle with fresh herbs over scrambled eggs before serving.

þAlthoughit'sbesttoservescrambledeggsimmediatelyaftercooking,youcankeepthemwarmforashorttimebycoveringand placing them over a pan of hot water instead of holding them over direct heat.

þSlowcookingwillcreatescrambledeggsthatarefluffy,creamyandthick.

Power Up! Basic Stovetop Scrambled Eggs

Variations

• Scrambleeggswith¼cup(50ml)shreddedcheddarorMozzarellacheese.

• Scrambleeggswith¼cup(50ml)well-drainedsalsaand¼cup(50ml)shreddedTex-Mexcheeseblend.

• Sauté1choppedsmallzucchiniand1dicedsmallonionin1tsp(5ml)vegetableoiluntilsoftened.Add1½cups(375ml)pasta saucewithgardenvegetables;simmerfor5minutesandsetaside.Scramble6eggswith1⁄ cup(75ml)milk.Spoonpastasauce mixtureovereggs.

www.eatracker.ca/recipe_analyzer.aspx

Nutrients per serving Food groups per serving

Calories – 166 kcal

Protein – 13 g

Fat – 11 g

Carbohydrates – 3 g

Fibre – 0 g

Sodium – 146 mg

Calcium – 32 mg

Vegetables and Fruit – 0

Grain Products – 0

Milk and Alternatives – 0

Meat and Alternatives – 1

3

Béarnaise SauceBéarnaise sauce demonstrates the use of eggs as an emulsifying agent. Why is a whisk an effective kitchen implement to use when preparing this recipe?

Instructions

1. Inabowl,whiskeggyolksinglassorstainlesssteelbowluntil frothy.Then,whiskintarragonvinegar,cayennepepperandsalt.

2. Placebowloversaucepanofsimmeringwaterandheat.Whisk constantlyuntileggmixtureturnspaleyellow,thickensslightlyand increasesinvolume.Removefromheat.

3. Slowlywhiskinmeltedbutteruntilsauceissmoothandthickened. Whiskinparsleyandtarragon.

4. Serve warm.

Searchtheinternetforvideoson"howtomakeBéarnaisesauce"and compare the steps to those in this recipe.

Adapted from Egg Farmers of Canada Béarnaise Sauce Variation www.eggs.ca/recipes/hollandaise-sauce

Ingredients

3 egg yolks

¼ cup(60ml)water

1 tbsp (15 ml) tarragon vinegar

Pincheachofsaltandcayennepepper

½ cup(125ml)butter, melted

1 tbsp(15ml)choppedfreshparsley and ½ tsp (2 ml) dried tarragon

Prep time: 5 minutes Cooking time: 3 minutes Yields: 8 servings

Power Up! Béarnaise Sauce

Power Up! Béarnaise Sauce

Nutrients per serving Food groups per serving

Calories – 130 kcal

Protein – 1 g

Fat – 14 g

Carbohydrates – 0 g

Fibre – 0 g

Sodium – 92 mg

Calcium – 10 mg

Vegetables and Fruit – 0

Grain Products – 0

Milk and Alternatives – 0

Meat and Alternatives – 0.1

www.eatracker.ca/recipe_analyzer.aspx

Tips

þRaweggscancontainharmfulbacteria.Eggsandegg-basedfoodsshouldbecookedtoaninternaltemperatureofatleast 165°F(74°C)toensuretheyaresafetoeat.Eatingraworlightlycookedeggscanbeespeciallyriskyforyoungchildren,the elderly,pregnantwomenandpeoplewithweakenedimmunesystems.Usepasteurizedeggproductsinsteadofraweggswhen preparingfoodsthatarenotheated,suchasicing,eggnogorCaesarsaladdressing.

þCurdlingmayoccurduetooverbeatingoraddingbuttertooquickly.Torescueacurdledsauce,place1tbsp(15ml)waterin amediumbowl.Whiskasmallamountofseparatedsauceintowateruntilitbecomessmooth.Keepaddingsauceslowly,while continuingtowhiskvigorously.

þServewarmBéarnaisesauceovergrilledvegetables,meatsorcrepes.

Eggs BenedictEggs Benedict is a classic breakfast dish that combines poached eggs with Hollandaise sauce. In the Hollandaise sauce, the eggs act as an emulsifying agent between the lemon juice and the butter.

Prep time: 5 minutes Cooking time: 5 minutes Yields: 8 servings

Instructions

Hollandaise Sauce

1. Intopofdoubleboiler,whisktogetherbutter,eggyolks,lemonjuiceand cayennepepper.

2.Cookoversimmeringwater,stirringconstantlyuntilthickenedfor10to12 minutes.

Eggs Benedict

1. Poacheggswithoneofthefollowingmethods:

a. Stovetop poaching method

Fillsaucepanwithabout3inches(8cm)ofwater.Addasplashofvinegar. Heatuntilwatersimmersgently.Breakcoldeggintosmalldishorsaucer. Holdingdishjustabovesimmeringwater,gentlyslipeggintowater.Repeatfor remainingeggs.Cookinbarelysimmeringwateruntilwhitesaresetandyolks arecookedasdesired,3to5minutes.Removeeggswithslottedspoonand drain well on paper towel.

b. Microwave poaching method

Pour 1⁄ cup(75ml)waterintosmalldeepbowl.Bringtoboilonhigh (100%power).Breakeggs,oneatatime,andslipintowater.Pierceyolk membranes with fork. Cover with plastic wrap, leaving small steam vent. Cookuntilwhitesaresetandyolksarecookedasdesired,40to60seconds. Letstand,covered,for1minute.Removeeggsfrombowlanddrainwell on paper towel.

2. TopeachEnglishmuffinhalfwithasliceofbackbacon,apoachedeggand 2tbsp(30ml)Hollandaisesauce.

Ingredients

Hollandaise Sauce

½ cup(125ml)butter, melted and still hot

3 egg yolks

1 tbsp(15ml)lemonjuice

Pinchofcayennepepperordrymustard

Eggs Benedict

Water

Vinegar

8 eggs

4 whole wheat English muffins,splitandtoasted

8 slices of lean back bacon

Power Up! Eggs Benedict

PhotographcourtesyofEggFarmersofCanada–www.eggs.ca

3

Variations

• Forstrongerlemonflavour,add¼tsp(1ml)gratedlemonrindwiththelemonjuice.

Nutrients per serving Food groups per serving

Calories – 310 kcal

Protein – 16 g

Fat – 21 g

Carbohydrates – 15 g

Fibre – 2.6 g

Sodium – 775 mg

Calcium – 130 mg

Vegetables and Fruit – 0

Grain Products – 0.9

Milk and Alternatives – 0

Meat and Alternatives – 1.0

Regularslicedham(11%fat)usedinanalysis www.eatracker.ca/recipe_analyzer.aspx

Tips

þRaweggscancontainharmfulbacteria.Eggsandegg-basedfoodsshouldbecookedtoaninternaltemperatureofatleast165°F (74°C)toensuretheyaresafetoeat.Eatingraworlightlycookedeggscanbeespeciallyriskyforyoungchildren,theelderly, pregnantwomenandpeoplewithweakenedimmunesystems.Usepasteurizedeggproductsinsteadofraweggswhenpreparing foodsthatarenotheated,suchasicing,eggnogorCaesarsaladdressing.

þCurdlingmayoccurduetooverbeatingoraddingbuttertooquickly.Torescueacurdledsauce,place1tbsp(15ml)waterina mediumbowl.Whiskasmallamountofseparatedsauceintowateruntilitbecomessmooth.Keepaddingsauceslowly,while continuingtowhiskvigorously.

þHollandaisesaucemaybefrozen.Touse,thawinrefrigerator.Warmindoubleboileroverhot,butnotboiling,water,stirring constantly.Ifsauceshouldseparate,useproceduredescribedabove.

Power Up! Eggs Benedict

Watch a video that shows how to poach an egg on the EggFarmersofCanadawebsiteatwww.eggs.ca/recipes/eggs-benedict.

Adapted from Egg Farmers of Canada Eggs Benedict www.eggs.ca/recipes/eggs-benedict

Hollandaise SauceHollandaise sauce demonstrates the use of eggs as an emulsifying agent. What prevents curdling from occurring?

Instructions

1.Microwavebutterfor50to60secondsonhighina2-cup (500ml)glassmeasuringcup,untilmelted.

2.Whisktogethereggyolks,lemonjuiceandseasoningsina4-cup (1L)glassmeasuringcup.

3.Whiskmeltedbuttergraduallyintoeggyolkmixture,beating constantly.

4.Microwaveonmediumfor20to30seconds,untilsaucethickens. Whiskhalfwaythroughandattheendofcookingtoproducea smoothsauce.Servewarm.

WatchavideothatdemonstrateshowtomakeaBéchamelsauceon the Dairy Goodness website at

www.dairygoodness.ca/recipes/bechamel-sauce.

Egg Farmers of Alberta Hollandaise Sauce www.eggs.ab.ca/recipes-1/eggs-benedict-with-hollandaise-sauce

Ingredients

½ cup(125ml)butter

3 egg yolks

1 tbsp(15ml)lemonjuice

Salt,cayennepepperanddrymustardtotaste

Prep time: 5 minutes Cooking time: 5 minutes Yields: 4 servings of 2 tbsp (30 ml) each

Power Up! Hollandaise Sauce

Power Up! Hollandaise Sauce

Nutrients per serving Food groups per serving

Calories – 259 kcal

Protein – 1.8 g

Fat – 28 g

Carbohydrates – 0.4 g

Fibre – 0 g

Sodium – 184 mg

Calcium – 20 mg

Vegetables and Fruit – 0

Grain Products – 0

Milk and Alternatives – 0

Meat and Alternatives – 0.5

www.eatracker.ca/recipe_analyzer.aspx

Variations

• Forstrongerlemonflavour,add¼tsp(1ml)gratedlemonrindwiththelemonjuice.

Tips

þRaweggscancontainharmfulbacteria.Eggsandegg-basedfoodsshouldbecookedtoaninternaltemperatureofatleast 165°F(74°C)toensuretheyaresafetoeat.Eatingraworlightlycookedeggscanbeespeciallyriskyforyoungchildren,the elderly,pregnantwomenandpeoplewithweakenedimmunesystems.Usepasteurizedeggproductsinsteadofraweggswhen preparingfoodsthatarenotheated,suchasicing,eggnogorCaesarsaladdressing.

þCurdlingmayoccurduetooverbeatingoraddingbuttertooquickly.Torescueacurdledsauce,place1tbsp(15ml)waterin amediumbowl.Whiskasmallamountofseparatedsauceintowateruntilitbecomessmooth.Keepaddingsauceslowly,while continuingtowhiskvigorously.

þHollandaisesaucemaybefrozen.Touse,thawinrefrigerator.Warmindoubleboileroverhot,butnotboiling,water,stirring constantly.Ifsauceshouldseparate,useproceduredescribedabove.

þServewarmHollandaisesauceovereggs,fish,seafoodorvegetablessuchasasparagusandbroccoli.

Prep time: 15 minutes Cooking time: 35 minutes Yields: 6 servings

Lemon Cake with Lemon Cream SauceSponge cakes demonstrate how eggs act as a leavening agent. the use of eggs as a leavening agent. How do the beaten eggs in the sponge cake react to heat?

Ingredients

Lemon Cake

2 cups(500ml)all-purposeflour

1½ tsp (7 ml) baking powder

Pinch of salt

Gratedzestof2lemons,reserve1tsp (5ml)forsauce

1¼cup(310ml)sugar

1 cup(250ml)2%plainyogurt

¼cup(60ml)butter, melted

¼cup(60ml)freshlysqueezedlemon juice

2 eggs

½ tsp (2 ml) baking soda

Lemon Cream Sauce

1 cup(250ml)2%plainyogurt

2 tbsp(30ml)sugar

2 cups(500ml)preparedfresh,frozen ordrainedcannedfruit

Power Up! Lemon Cake with Lemon Cream Sauce

Instructions

Lemon Sponge Cake

1. Preheat oven to 350° F (180° C).

2.Buttera10-inch(25cm)bundtpan.

3. Inasmallbowl,whiskflour,bakingpowder,saltandzest.

4. Inalargebowlwhisksugar,yogurt,butter,lemonjuiceandeggs, untilcombined.Whiskinbakingsoda.

5.Usingalargespoon,addflourmixture,one-thirdattime,stirring aftereachaddition,justuntilbatterisblended.

6. Spread into prepared pan, smoothing top.

7.Bakefor35minutesoruntilatestercomesoutclean.Letcoolin panonarackfor15minutes.Invertontorack,removepanand coolcompletely.

Lemon Cream Sauce

1. Inasmallbowlstirtogetheryogurt,sugarandreserved1tsp (5ml)lemonzest.

2. Coverandrefrigerateuntilreadytoserveorupto2days.

3. Cuteighteen½-inch(1cm)slicesofthelemoncake.Place3 slicesofcakeoneachservingplate.DrizzlewithLemonCream Sauce.Spoonfruitontop.

DairyGoodness:DairyFarmersofCanadaLuscious Lemon Cake with Lemon Cream Sauce www.dairygoodness.ca/recipes/luscious-lemon-cake-with-lemon-cream-sauce

Variations

• Foranothereasydessertidea,layercubedLemonCakewithyogurtandfruitinindividualglasses.

• TryvanillayogurtinsteadoftheLemonCreamSauce.

Nutrients per serving Food groups per serving

Calories – 358 kcal

Protein – 8 g

Fat – 8 g

Carbohydrates – 6.5 g

Fibre – 2.3 g

Sodium – 246 mg

Calcium – 156 mg

Vegetables and Fruit – 0

Grain Products – 0.4

Milk and Alternatives – 0.25

Meat and Alternatives – 0

www.eatracker.ca/recipe_analyzer.aspx

Tips

þIfyoudon'thaveabundtpan,bakein8-inch(20cm)squarebakingpanfor40minutesoruntiltestercomesoutclean.

þScrubanddrythelemonsandgratethezestbeforejuicingthem.Toextractmaximumamountofjuice,bringlemonstoroom temperatureandthenrollthemonthecounterwithpressuretobreakupthejuicecells.Leftoverjuicecanbestoredcoveredin therefrigeratorforafewdaysorfrozenforfutureuse.

þYogurtcanvaryconsiderablyinfatcontent.Thosewith2%M.F.orlessarelowerinfat.

Power Up! Lemon Cake with Lemon Cream Sauce

Meringue KissesMeringues demonstrate the use of eggs as a leavening agent. Why do egg whites beat to a larger volume at room temperature?

Instructions

1. Preheat oven to 275° F (140° C).

2. Linebakingsheetwithparchmentpaperorspraywithcooking spray.

3. Beateggwhitesinlargebowlwithelectricmixeruntilfrothy.

4. Addcreamoftartarandbeatuntilsoftpeaksform.

5. Graduallybeatinsugar,1to2tbsp(15to30ml)atatime,until sugarisdissolvedandstiffglossypeaksform.

6. Beat in vanilla.

7. Pipeordollopabout2tbsp(30ml)meringuepercookieon baking sheet.

8. Bakeinpreheatedovenuntilfirm,about30to35minutes.

9. Coolcompletelyonwireracks.

Searchtheinternetforvideoson"howtomakeameringue"and

compare the steps to those in this recipe.

Adapted from Egg Farmers of Canada Hard Meringues www.eggs.ca/recipes/hard-meringues

Ingredients

6 egg whites,atroomtemperature

¼ tsp (1 ml) cream of tartar

1½cups(375ml)sugar

1 tsp(5ml)vanillaextract

Prep time: 20 minutes Cooking time: 35 minutes Yields: 48 servings

Power Up! Meringue Kisses

PhotographcourtesyofEggFarmersofCanada–www.eggs.ca

Variations

Large Meringue Kisses

Spoonabout½cup(125ml)meringueonapreparedbakingsheet.Pullmeringueintoapeakresemblingalargechocolatekissusingyourhands.Smooththesides.Repeatwithremainingmeringue.Bakeuntilmeringuesarefirm,about45minutes.Coolcompletelyonwireracks.Makes8largemeringues.

Meringue Shells

Drawten4-inch(10cm)circlesonparchmentandpaper.Placepaperupside-downonabakingsheet.Spoon1⁄ cup(75ml)meringueoneachcircle.Spreadmeringuewithspoontoformshells,makingsideshigherthancentres.Bakeuntilfirm,about45minutes.Coolcompletelyonwireracks.Makes10to12shells.

Pavlova Shell

Drawa10-inch(25cm)circleonparchmentpaper;placepaperupside-downonabakingsheet.Spoonmeringueontocircle.Spread with a spoon, forming a shell and making side higher than centre.Bakeuntilfirm,about1¼hours.Turnovenoffandleavemeringueinovenfor4hourswithdoorclosed.

Nutrients per serving Food groups per serving

Calories – 28 kcal

Protein – 0 g

Fat – 0 g

Carbohydrates – 7 g

Fibre – 0 g

Sodium – 7 mg

Calcium – 0 mg

Vegetables and Fruit – 0

Grain Products – 0

Milk and Alternatives – 0

Meat and Alternatives – 0

www.eatracker.ca/recipe_analyzer.aspx

Tips

þUselemonjuiceinsteadofcreamoftartar.

þItiseasiertoseparatethewhitefromtheyolkwhentheeggiscold.

þBesurenoyolkslipsinwiththeeggwhenseparatingtheeggs.Yolkcontainsfatandanyfatinwiththewhiteswillpreventthe whitesfrombeatingtoagoodvolume.

þLeteggwhitesstandatroomtemperatureforabout20minutesafterseparating.Theywillwhiptoagreatervolumethanif beaten when cold.

þUseaglassormetalbowl.Plasticbowlscanhaveagreasyfilmwhichwillpreventtheeggsfrombeatingtoagoodvolume.

þCheckwhethersugarisdissolvedbyrubbingalittleofthebeatenmeringuebetweenyourthumbandforefinger.Ifitfeelsgritty, beat a little longer.

Power Up! Meringue Kisses

3

QuicheA quiche combines eggs and milk with fillings such as cheese, meat and/or vegetables. How are the principles of cooking a quiche similar to those involved in cooking a custard?

Instructions

1. Preheatoverto350°F(180°C).Spreaddesiredfillingingredients in pie shell.

2. Whiskeggsandmilkorcreaminmediumbowl.Pourmixtureover filling.

3. Bakeinovenuntilaknifeinsertednearthecentrecomesout clean,35to40minutes.Letstandfor5to10minutesbefore serving.

WatchavideothatshowshowtomakeaquicheontheEggFarmers of Canada website at www.eggs.ca/recipes/basic-quiche.

From Egg Farmers of Canada Basic Quiche www.eggs.ca/recipes/basic-quiche

Ingredients

1 pre-baked 9-inch (23 cm) deep-dish pie shell

Filling ingredients (see variations)

4 eggs

1½cups(375ml)evaporated milk or light cream (6%) or half-and-half cream (10%)

Prep time: 15 minutes Cooking time: 50 minutes Yields: 8 servings

Power Up! Quiche

PhotographcourtesyofEggFarmersofCanada–www.eggs.ca

Power Up! Quiche

Variations

Corn Quiche

Combine1cup(250ml)fresh,canned(drained)orfrozen(thawed)corn,¾cup(175ml)shreddedcheddarcheese,¼cup(50ml)finelychoppedonion,and2tbsp(30ml)choppedfreshparsley.

Quiche Lorraine

Combine6slicescrumbledcrispbacon,1cup(250ml)shreddedSwisscheese,¼cup(60ml)mincedgreenonion,¼cup(60ml)eachgreenandredpepperstrips,¼tsp(1ml)groundnutmegand¼tsp(1ml)drymustard.

Mushroom Quiche

Combine1cup(250ml)sautéedslicedmushrooms,½cup (125ml)shreddedcheddarcheeseand1tsp(5ml)driedthyme.

Shrimp or Crab Quiche

Combine1cup(250ml)cookedshrimporcrabmeat,¾cup(175ml)shreddedSwissorGruyerecheese,¼cup(60ml)choppedonion,¼cup(60ml)choppedgreenpepperand1tsp(5 ml) dried tarragon.

Ham and Cheese Quiche

Omitpieshell.Spraypieorquichepanwithcookingspray.Linewithcrustlessbreadslices.Combine¾cup(175ml)shreddedSwisscheese,¾cup(175ml)dicedcookedham,¼cup(60ml) choppedredorgreenbellpepper,and2tsp(10ml)finelychopped fresh chives.

Quiche Squares

Omitpieshell.Spraya9-inch(23cm)squarepanwithcookingspray.Combine1package(350g)frozenchoppedbroccoli(thawedandwelldrained),1½cups(375ml)shreddedSwisscheeseand2tbsp(30ml)Dijonmustard.

Mini-Quiches

Preparequichein3x ⁄inch(8x2cm)tartshells.Oruseslicesofwholewheatbreadasshells.Trimcrustsfrombread,thenspreadbreadlightlywithbutter.Placebutteredsidedownintomuffincups,pressingfirmly.Bakeinpreheated325°F(160°C) ovenfor10minutes.Removeandspoonfillingingredients.Thenpoureggandmilkmixturecarefullyovertop,allowingittobepartiallyabsorbed,thenaddingmore.Bakeuntilpuffedandgolden,16to18minutes.Ifedgesbrownbeforequicheisset,coverwithaluminumfoil.Makesabout24miniquiches.

Nutrients per serving Food groups per serving

Calories – 155 kcal

Protein – 8 g

Fat – 7 g

Carbohydrates – 15 g

Fibre – 0.5 g

Sodium – 162 mg

Calcium – 161 mg

Vegetables and Fruit – 0

Grain Products – 0

Milk and Alternatives – 0.5

Meat and Alternatives – 0

Basicquichewithnofillingsandevaporatedmilkusedinanalysis www.eatracker.ca/recipe_analyzer.aspx

Tips

þToprebakepieshell,linetheunbakedshellwith12-inch(30cm)squareofaluminumfoil.Fillwithrawriceordriedbeansorpeas tominimizeshrinkage.Coverrimofshellwithedgesoffoil.Bakeinpreheated450°F(230°C)ovenuntillightlybrownedat edges,about10minutes.Liftoutfoilandrice.Coolonwirerack.

þCookedquichemayberefrigeratedforupto3daysorfrozenforonemonth,ifsuitablypackaged.

þAnyleftovereggmixturecanbepouredintocustardcupsandbakedtomakeminiquiches.

87

Zucchini SticksThis breaded and baked zucchini stick recipe demonstrates the use of eggs as a coating agent. How do the eggs stabilize the coating?

Instructions

1. Preheatovento400°F(200°C).Lightlygreaseabakingsheet.

2. Inabowlcombinebreadcrumbs,Parmesancheese,garlicpowder, sageandpepperandmixwell.

3. Inanotherbowl,beateggslightly.

4. Dipzucchinisticksintoeggsandtheninthebreadcrumbmixture. Transfer to prepared baking sheet.

5. Drizzlestickswiththevegetableoilandbakefor20minutesor untillightlybrowned.Turnsticksoveroncehalfwaythroughbaking time.

UsedwithpermissionfromGovernmentofAlberta:HealthyUZucchini Sticks www.healthyalberta.com/recipe_detail.html?id=402881823831ca82013831cda78c0051

Ingredients

¾ cup(175ml)wholewheatbread crumbs

¼ cup(60ml)gratedParmesan cheese

½ tsp (2 ml) garlic powder

½ tsp (2 ml) dried sage

¼ tsp(1ml)freshlygroundpepper

2 eggs

3 mediumzucchini,cutinto3½-inchsticks

2 tbsp (30 ml) vegetable oil

Prep time: 15 minutes Cooking time: 20 minutes Yields: 15 servings

Nutrients per serving Food groups per serving

Calories – 62 kcal

Protein – 3 g

Fat – 3 g

Carbohydrates – 5 g

Fibre – 0.7 g

Sodium – 77 mg

Calcium – 38 mg

Vegetables and Fruit – 0.7

Grain Products – 0.2

Milk and Alternatives – 0..1

Meat and Alternatives – 0.1

Dry, grated, plain bread crumbs and canola oil used in analysis www.eatracker.ca/recipe_analyzer.aspx

Power Up! Zucchini Sticks

Power Up! Zucchini Sticks