Health and Fitness : Spring: An Egg-citing Time of Year!

Cooking, coloring, hiding, and eating eggs are a sign of the season. Follow these easy tips to ensure the safety of the eggs.

1. Use eggs that have been properly stored in the refrigerator and are not past their “use by date.” Uncooked eggs can be stored three to five weeks in the refrigerator.

2. To hard cook eggs, put eggs in a single layer in a pan; completely cover all eggs with cold water. Cover the pan and bring the water to a boiling point; then turn off the heat, and leave pan on the burner for 15-17 minutes. Cool under cold running water to stop the cooking process.

3. Refrigerate hard-cooked eggs in their cartons if you won’t be coloring them right after cooking and cooling. Refrigerate the eggs again right after you dye them. Cooked eggs can be safely stored in the refrigerator for one week.

4. Everyone who helps dye the eggs should wash his/her hands thoroughly (before and after handling eggs).

5. Eggs should not be left at room temperature for more than two hours if they will be eaten. If they will be hidden in an egg hunt or used as a centerpiece, they should be thrown away after use.

6. Color only uncracked eggs. If you plan to eat your dyed eggs later, use food coloring or specially made food-grade egg dyes dissolved in water that is warmer than the eggs. If any eggs crack during dyeing or while on display, throw them away along with any eggs that have been out of refrigeration for more than 2 hours.

For more information contact ISU Extension and Outreach Answerline 800-262-3804 or email questions to answer@iastate.edu

Scrambled Egg Muffin

Serves: 6 (Serving size: 1 muffin)

Ingredients

• 2 cups washed vegetables, diced (e.g. broccoli, peppers, onion, mushrooms, tomatoes, or spinach)

• 6 eggs

• 1/4 teaspoon salt

• 1/4 teaspoon black pepper

• 1/4 teaspoon garlic powder

• 1/2 cup low fat cheddar cheese, shredded

Directions

1. Preheat oven to 350°F. Spray muffin tin with nonstick spray.

2. Add chopped veggies to the muffin tin.

3. Beat eggs in a bowl. Stir in salt, pepper, and garlic powder.

4. Pour eggs into the muffin tin and bake 20-25 minutes. To add cheese, remove the tin from the oven during the last 3 minutes of baking. Sprinkle the cheese on top of the muffins and return the tin to the oven.

5. Bake until the internal temperature reaches 160°F or a knife inserted near the center comes out clean.

Meal Idea: Serve extras in tortillas or with a green salad and roll.

Nutritional information per serving

100 calories, 6 g total fat (2 g saturated fat, 0 g trans fat), 215 mg cholesterol, 230 mg sodium, 3 g carbohydrate, 1 g fiber, 1 g sugar, 9 g protein

Source: Spend Smart Eat Smart http://www. extension.iastate.edu/foodsavings/