Thursday, February 21, 2013

Eggs!


What a versatile Food....  Fresh Eggs!!!

Nutritious & Economical

Firstly let’s look at what kind of hen eggs are for sale in Ireland...

Battery Eggs...
These eggs which come from hens which are reared in battery cages,

Barn Eggs...
Eggs with the label ‘Barn Eggs’ are eggs which come from hens which are bred in doors in sheds with large tiers of perches  plus floor space.

Free Range eggs...
come from hens which have access to an outside area with vegetation.

Eggs with the label ‘Organic Eggs’ come from hens who are fed on a natural diet..  In addition the stringent standards of the Organic Standards are also met.


Eggs & nutrition..

Eggs are a concentrated nutritious source of good quality protein (especially Organic Eggs)  They are easy to cook and can provide nutritious, economical  meals in minutes for all the family.

2 Eggs provides nearly one third of the daily protein required by an average woman and almost one quarter of a man’s requirement.

Over the years there has been some concern that eggs increase cholesterol, however there have been many studies and one conducted by our own Trinity College has shown that this fear of cholesterol rising with eggs is unfounded and that 7 eggs a week or an egg a day can play an important role in achieving a nutritious diet in a healthy child or adult without having an effect on cholesterol levels.

Cooking  Eggs....

Breakfast  ideas

Simply scramble – add bacon, smoked salmon, chopped tomatoes, mushrooms, fresh herbs...

Boil – butter fingers of toast and simply dip in!!

Poach – crack egg into a small bowl, bring water to the boil, stir to swirl and slide egg in ....cook for 2 mins
Remove with a slotted spoon and pop on top of a toasted bagel.


French Toast – bread dipped in whisked egg and a little milk then pop onto a non stick pan with a little butter


Lunch – Dinner

Egg Salad  hard boil the eggs – cool in cold water, peel slice in half – add to a salad of mixed leaves, cucumber, tomatoes, red onion & radish

Poach – and top on buttered bagels or brown bread
Add some spinach , mushrooms, bacon or smoked salmon...


Make an omelette – 2 eggs, 1 tbls water, salt & pepper...  whisk – heat a non stick pan ... pop onto the pan and cook for 2/3 mins, fold over or pop under the grill to finish...

Fillings....
Tomatoes, finely chopped red onion, grated cheddar
Bacon, grated mozzarella & tomato
Spinach, mushrooms & grated mozzarella
Ham & mushroom

Baked  Baked Eggs, mushroom & cheese

2 eggs
2 tbls of cooked mushrooms
2 tbls of grated cheese
Salt & Pepper

Pop a tbls of mushrooms into two ramekin dishes
carefully break an egg into each ramekin
Sprinkle over with salt, pepper & cheese
Place dishes into a shallow roasting dish or cake tin
Pour boiling water around them to cover half way up ramekin
Bake in a heated oven 170 c for 10 mins... until the white is just set and the yolk still a bit wobbly...


Serve with toasted brown bread..



Courgette, Red pepper & Spinach Frittata
Serves 4

6 eggs
2 courgettes -
1 Red pepper – or whatever colour you have
2 potatoes cubed, steamed for 5 mins
1 red onion
2 handfuls of baby spinach
2 tbls of milk
1 tbls of olive oil
1 clove of garlic finely chopped
1 handful of cheese grated, mozzarella or cheddar


Heat the oil in a medium non stick pan and cook the onion and potato over high heat for 2 mins turn down and cook for a further 5 mins on a low heat, ensure the potatoes are nearly cooked before you add the courgette and cook for a few mins more, Pop in the garlic and cook for a further minute.
Add the spinach and cook until the spinach is wilted and excess moisture evaporated.
Combine all of the ingredients on the pan so they are evenly combined.
Beat the eggs with the milk and season with salt and pepper.
Stir in half the cheese and pour over the veggie mixture.
Cook for about 4 mins until just about set.
Remove, scatter with the remainder of the cheese and place under a hot grill to cook & set the top.

Leave to set for 2 mins when cooked golden.  Place a plate on top of the pan and flip over so the frittata comes out easily.

This is a most wonderful dish as it is so versatile you can use any combination of veggie you have at home, use the same method to cook them in the pan and you have a delicious meal in minutes.

Serve with a Green Salad & some crusty bread if you wish.



Egg Fried Rice  - serves 4

4 eggs
1 spring onion chopped
2 handfuls of frozen peas
2 handfuls of frozen corn
(Optional) 1 can of shrimp or cooked bacon or ham
4 cups of cooked long grain rice
2 tablespoons of oil.


Cook the rice in a large pot of boiling water until aldente, remove from heat, transfer to a large sieve and run under cold water until cool.
Shake, shake well to drain any excess water and spread out on a baking tray to dry. ( When completely dry and cold you can transfer to a covered bowl and keep in the fridge for up to 2 days, if you are not going to use immediately)
Beat the eggs with a pinch of salt and a little of the spring onion.
Cook the frozen peas and corn in a pot of simmering water for 3 mins, drain.
Heat the wok over very high heat, add the oil and heat until very hot, reduce the heat, add the egg and very lightly scramble.
Tip in the rice before the egg is set, increase the heat, and stir to separate the rice grains.
Add the corn, peas and any other veggies or ingredients you are using , continue to cook for 1 minute, add a good splash of soy sauce and combine well.
Transfer to a bowl and garnish with the remainder of the spring onion.

This dish is a complete light meal by itself or is very nice in conjunction with a stirfry.



Huevos Rancheros
Serves 4

Ranch Eggs….These tasty eggs are a traditional Mexican mid morning dish served to Ranch workers who had  been working since day break.  It’s very old traditional dish and every Ranch Kitchen would have had their own version.  This recipe is an easy one for you to try.

4 flour tortillas
1 white onion finely chopped
1 green/red/or yellow pepper
2 red chillies, finely chopped
1 clove of garlic finely chopped
½ teasp of dried or 1 handful fresh oregano
1 can of chopped tomatoes
1 can of kidney beans drained & rinsed well
1 small cup of water
1 tbls of olive oil
8 eggs


Heat the oil in a large frying pan over medium heat.
Add the onion and pepper and cook for five mins until they are soft.
Add the chill & garlic and cook briefly.
Pop in the chopped tomatoes with the oregano and water, bring to the boil, turn down the heat, and simmer gently for 8-10 mins until the sauce thickens, then add the kidney beans heat for a further 2 mins.
Season with Salt & Pepper
Smooth over the top of the mixture and make eight hollows with the back of a spoon.
Crack the eggs into each hollow and pop the lid on the pan.
Heat the tortillas on the grill or in the oven and quarter when warm.
Cook the eggs for 5 mins or until they are set.

Scoop out 2 eggs serves per person with the tortillas served on the side. You can also serve on the side  tomato salsa, sour cream, refried beans, avocado, & grated mozzarella cheese for a complete meal!!