Eggs Are Easy and Economical

NewsUSA) - Although protein is an essential part of a nutritious diet, foods that supply protein are often the most expensive items on our grocery lists. Fortunately, eggs supply some of the highest quality protein available and are one of the most economical sources.

While other food prices have skyrocketed, eggs have remained a protein bargain. Over the last ten years, on average, the retail price of eggs has changed only a little over a penny a dozen each year.

Beyond their reasonable price, nutrient-dense eggs go very well with other foods to make a nutritious meal. It's easy to combine eggs with vegetables, grain foods and low-fat milk foods that are seasonably low-priced or on sale. For menu planning, one egg of any size equals one ounce of lean meat.

Fortunately, you seldom need any special equipment to cook eggs and they're simple to prepare, even if you're a novice in the kitchen. A good example is Stuffing and V-egg-ie Skillet Supper, a handy, one-pan meal. The recipe combines vegetables, a grain food and a protein source all in one. It's quick-cooking, too. After the water boils for the veggies, it takes only seven minutes for this family-friendly entree to be ready to serve.

Along with plenty of protein, the recipe provides one grain and one vegetable serving for young children. For bigger appetites, double the amount of veggies to get more vegetable servings into a single meal. Just cook a little longer. Use the smaller amount of thyme to please younger taste buds, the bigger amount for more mature palates.

Eggs can help you balance both your menus and your budget. For more economical, convenient egg recipes, visit www.aeb.org.

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Stuffing and Veggie Skillet Supper
   4 servings

Ingredients:

Cooking spray

1 1/2 cups fat-free, reduced

sodium vegetable broth

or stock

1 cup frozen whole kernel

corn

1 package (9 to 10 oz.)

frozen green beans

1 to 1 1/2 teaspoons thyme

leaves, crushed

3 cups unseasoned stuffing

cubes (about 4 oz.)

1/2 cup (about 2 oz.) grated

Parmesan/Romano

cheese blend, divided

4 eggs

Evenly coat 10-inch omelet pan or skillet with spray. Add broth, corn, beans and thyme. Cook over medium-high heat until broth is boiling. Reduce heat to medium. Simmer 1 minute. Add stuffing cubes and 1/4 cup of the cheese. Stir until all ingredients are evenly distributed and bread cubes are moistened. With back of spoon, make four indentations in mixture. Break and slip an egg into each indentation. Cover. Reduce heat to medium-low. Cook until egg whites are completely set and egg yolks begin to thicken but are not hard, about 4 to 6 minutes. Sprinkle with remaining 1/4 cup cheese.

Nutrition information per serving of 1/4 recipe: 307 calories, 11 g total fat, 225 mg cholesterol, 568 mg sodium, 275 mg potassium, 38 g carbohydrate, 18 g protein and 10% or more of the RDI for vitamins A and C, riboflavin, calcium, iron, phosphorus, dietary fiber