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The humble egg has undergone quite a bit of bad press in the last twenty years.

Many people avoid eggs as they think that they are bad for their cholesterol  – but what people often forget, or perhaps don’t know, is that although it is true that eggs contain a fair amount of dietary cholesterol it is actually saturated fat and not cholesterol that affects the cholesterol level in the body.

In fact one egg only has 5g of fat (about 8% of daily value), and out of this only 1.5g is saturated. What makes eggs high in fats tends to be what you serve with them – like fatty bacon or full fat cheese in omelettes.

If you remove eggs from your diet you are missing out on the many health benefits that this excellent little food source brings – eggs are full of protein, vitamins A, D, E, and B group, iron, phosphorus and zinc so they are really important in the diet. They are also low in calories with only around 80 calories per medium egg .

Actually all the fat and cholesterol of an egg is in the yolk while most of the protein is in the white, so it is good to incorporate more whites than yolks in the diet – like in scrambled eggs, omelettes and cake making). So used in moderation, and used sensibly eggs are fine in a low fat diet.

Forget the frying pan and instead  poach eggs, or scramble them in the microwave with no added butter and just water or skimmed milk, make omelettes using 1 full egg and 2 egg whites, use a low fat spray and fill with mushrooms or tomatoes and you will have low fat meals.

If you want to incorporate eggs into a low fat diet, here are a few of the recipes that I use in mine – I do hope that you enjoy them.

SPANISH EGGS

Serves 2

INGREDIENTS

2 eggs
Low fat cooking spray
1 medium onion, sliced
2 garlic cloves, crushed
1 red pepper, de-seeded and chopped
2 tomatoes, skinned and sliced
100g mushrooms, sliced thinly

100g canned or frozen sweetcorn
Salt and ground black pepper to taste
1 tablespoon chopped fresh parsley

METHOD

 1. Preheat oven to 180°C/350°F/gas 4.

 2. Spray a frying pan with the low fat spray, add the onion and garlic and sauté until soft but do not brown.

3. Add the pepper and fry for a further 10 minutes.

4. Stir in the tomatoes, sweetcorn, mushrooms, parsley and seasoning and cook for a further 5 minutes.

 5. Pour the mixture into an ovenproof baking dish.

6. Make two small depressions in the mixture and break an egg into each one.

7. Bake for 20 minutes or until eggs have set to your preference.

BAKED POTATO WITH EGG

Serves 1

INGREDIENTS

1 baking potato

1 large egg

METHOD

1. Cook potato in microwave and allow to cool.

2. Preheat the oven to 200C/Fan 180C/400F/Gas Mark 6
3. Slice a top off the potato, scoop out some potato from the largest section (keep potato for use in fish cakes etc.)

4. Place the potato on a baking tray and break an egg into the hole.

5. Put top of potato on a baking tray, put into a hot oven for 8-10mins or until the egg is baked to your liking.

6. Serve with salad or baked beans.

CHICKEN FOO YUNG
Serves 1

INGREDIENTS

2 eggs
70g shredded cooked chicken
50g sliced mushrooms, canned or fresh
1 small onion, sliced

25g frozen peas
25g bean sprouts
Salt and pepper to taste

Low fat cooking spray

METHOD

1. Place all ingredients in a mixing bowl mix thoroughly.

2. Spray a hot frying pan well.

3. Add mixture and fry both sides until golden brown.

Change ingredients for whatever type of foo yung you want

Source:

  1. Say Yes to the Egg – Low Fat Cooking – About.com
  2. Optifast Diet Program
  3. Are Eggs Good for you? – Calorie Secrets

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