Incredible edible egg: Morning Burritos

Protein Group Grain Group Dairy Group

Vegetable Group

NUTRIENT DENSE EGGS Two Large Eggs = 155 calories

6% food energy

20% protein

53% essential aa

30% riboflavin

12% vitamin A

16% vitamin B12

12% folate

12% vitamin D

16% phosphorous

8% vitamin B6

34% selenium

8% iron

8% zinc

6% vitamin E

• Choline =healthy cell membranes & good for your mental function and memory.

• Selenium is a mineral that your body needs for a strong immune system and it is a powerful antioxidant (fights cancer)

• B vitamins folate and riboflavin are necessary for your body to convert the foods you eat into energy.

• Folate is important for prevention of birth defects.

• Vitamin A is important for good night vision, general cell growth and for healthy skin.

• Vitamin E is an antioxidant

• Lutein and zeaxanthin = in the yellow pigment of the egg yolk. Concentrated in the retina of your eye and will help prevent macular degeneration. (blindness)

CALORIES

Medium egg 66

Large egg 75

Extra Large egg 84

Jumbo egg 94

Reduce fat – use one whole egg and an extra egg white

Egg Handling

• Open the carton and make sure there are no visible cracks or leaking eggs. Cracks and leakage can lead to contamination of the egg and could potentially cause illness.

• Cartons with the USDA grade shield on them must display the "pack date" or the day that the eggs were washed, graded, and placed in the carton.

• The term “egg products” refers to processed or ready-to-use forms of eggs obtained by breaking and processing shell eggs.

• Egg products you see at the store may include: whole eggs, egg whites, and egg yolks in frozen, refrigerated liquid, and dried forms.

• Egg products made of plain whole eggs are pasteurized.

• Store at a temperature of 45 °F or below. Keep the eggs in their carton and place them in the coldest part of the refrigerator.

Not on the door!

• Use only clean eggs with unbroken shells and discard any eggs that have become unclean, cracked, broken or leaking.

• Immediately clean all spills.

Cooking tips

• Hard cooked eggs should reach an internal temperature of more than 160°F.

• After cooking, cool hard-cooked eggs under water or in ice water.

• Immediately after cooling, refrigerate eggs in their shell and use up to one week.

• Write date on shell in pencil.

• For scrambled eggs, omelets and frittatas,

cook eggs until no visible liquid remains.

• Fried eggs should be cooked until the whites are completely set and the yolk is thickened but not hard.

• For classic poached eggs, cook gently in simmering water until the white are completely set and the yolk begins to thicken but are not hard. Avoid precooking and

reheating poached eggs.

News

Egg Nutrition News Bureau

312-233-1211

info@incredible-egg.org

Higher Protein Breakfasts Help Teens Manage Hunger

Research reveals protein can help teens reduce calorie consumption and

control weight

Park Ridge, Ill. (June 2, 2010) – According to a report in the Journal of the

American Medical Association, nearly one in three American children are

overweight or obese, which increases their risk for developing obesity-related

chronic diseases such as diabetes, high blood pressure, heart disease and

cancer.[i] New research in adolescents demonstrates that a protein-rich

breakfast, containing eggs, improves appetite control and additional research

shows that a higher protein diet may help obese adolescents manage weight.

Whites

• Transform clear egg whites to white peaks

– Egg protein is unfolded

– Air bubbles are beaten into the white

– Cream of tartar (an acid) helps stiffen the protein

–

– - no

– fat

– in the

– whites

Separating an egg white from the yolk

-Crack the egg into two equal

pieces.

-Pour white over one piece of

shell so it falls into a bowl.

-Capture yolk in the shell.

-Repeat process until all the

whites are removed.

-Store yolk in separate bowl.

Morning Burritos • Electric fry pan knife

• Spatula cutting board

• Spray oil or olive oil plastic wrap

• Eggs/ egg whites aprons

• Sausage - low fat – turkey

• Ripened grated cheese

• Salsa option

• Burrito wraps

• Bowls

• Forks

• Plates

• The day before:

– Cook and dice sausage – store in bowl

– Dice and sautee veggie mix – store in bowl

• The day of

1) Combine one whole egg and two stiffened whites of another

2) Scramble egg mixture – serves two

3) Arrange egg mixture on burrito with cheese, sausage, and veggies

4) Fold burrito and place on plate

Deviled Eggs