The Observer, September 28, 2007
Volume XL, Issue 5
Lighten Up: Delicious, easy, lean protein in beaters
No fat, low in calories, no cholesterol, and high in protein. Does this combination sound too good to be true? Surprisingly, it isn't! Egg beaters are not only good for you; they taste great and can turn some unhealthy choices into protein-packed deliciousness!
You have probably seen both egg beaters and egg whites in the grocery store, but how do you know which one to choose? The difference between egg whites and egg beaters is simple. Egg whites are just eggs minus the yolks. On the other hand, egg beaters are egg whites plus the vitamins and nutrients that are lost when the yolk is taken out. These vitamins and nutrients are the reason for the yellowish color of egg beaters. More specifically, the color of egg beaters is a result of beta-carotene, the component which also gives carrots their distinctive orange hue.
By going to eggbeaters.com, you can find a conversion chart for eggs to egg beaters. For instance, a quarter cup of egg beaters is equivalent to one egg. Or, if you are baking, it is helpful to know that two tablespoons of egg beaters equals one egg white while three tablespoons of egg beaters is equal to one egg yolk.
Recipes:
Scrambled eggs, in the microwave:
1. Spray a microwave-safe bowl with PAM (or any type of cooking spray).
2. Pour the desired amount of egg beaters into the bowl.
3. Add a slice of cheese (optional).
4. Place the bowl in the microwave for about a minute.
5. Stir the eggs and put them back in the microwave for about 30 seconds.
6. The eggs are done when set (moist but not a liquid).
You could use any type of cheese in this recipe. My favorite way to make this recipe is with the Southwestern-flavored egg beaters (red and green peppers, onions, chilies, and Southwestern spices) and jalapeņo jack cheese. Egg beaters also come in original, garden vegetable, and cheese and chive.
Egg salad:
1. Cook 1 cup of egg beaters according to instructions above (omit cheese).
2. Let eggs cool to room temperature.
3. Add 1/3 cup of fat-free mayonnaise.
4. Add 1/4 cup chopped celery.
5. Add 2 tablespoons of chopped green onion.
6. Add 1 teaspoon of brown mustard.
This recipe could be served on a sandwich, or plain with lettuce and tomato.
These two recipes are fast, easy, and practical, especially if you don't want to fuss with an oven or stove. However, there are many more recipes for egg beaters, ranging from pumpkin pie to chicken broccoli frittatas to a raspberry protein smoothie. The recipes for egg salad and scrambled eggs, along with many more, can be found on eggbeaters.com. This handy and easily navigable website sorts recipes by preparation time, cook time, ingredients, ethnic inspiration, cooking method, etc.
Also, if you're on the meal plan, egg beaters and egg whites are available at the omelet stations upon request. Try out these delicious recipes and don't forget to lighten up!
Send your recipes or suggestions to kxg72@case.edu.
