The Chicken and the Egg

THE CHICKEN & THE EGG

Egg Labels & Production Methods

For such a simple food, buying eggs can be complicated. Eggs come in various colors, sizes, and grades and from chickens that are housed, fed, and treated differently. Short of raising your own chickens, how can you tell what's what when it comes to eggs?

GRADE

If a carton of eggs sports the voluntary USDA shield, these are the criteria used for the grading: Grade AA eggs have thick, firm whites; yolks that are high, round, and practically free from defects; and clean, unbroken shells. Grade A eggs are the same as Grade AA, except that the whites are "reasonably" firm. Grade B eggs might have slight stains on the shells, the whites may be thinner, and the yolks wider and flatter than AA or A eggs. If the eggs have a grade without the USDA shield, it means they've met specific state standards.

COLOR

The eggshell color—white, brown, pink, and even green and blue—simply depends on the breed of chicken and has no effect on the egg’s quality or taste.

SIZE

This doesn't refer to the dimension of each egg, but the minimum weight required per dozen eggs, from peewee (15 ounces) to jumbo (30 ounces). Most recipes are based on large eggs, which weigh in at 24 ounces per dozen.

HABITAT

Unfertilized eggs mean that the hens were housed without roosters.

Fertilized eggs are produced from cohabitating hens and roosters. (But don’t worry—refrigeration stops cells from growing and prevents embryos from forming.) Cage-free* hens are allowed to roam inside barns or warehouses, but they don't necessarily have access to the outdoors. Uncaged chickens can engage in some natural behaviors that caged birds cannot, like walking, nesting, and perching. There are many certifications verified by USDA for humanely raised chickens; some set standards for hens’ space and access to the outdoors, and some also prohibit forced molting (via starvation) and/or beak cutting. Free-range and free-roaming* apply to hens that are cage-free. There are no regulations for exactly how these hens are raised differently from “cage-free” hens, but the understanding is that true free-range eggs come from hens that forage on pasture for green plants and insects. Pastured or pasture-raised* eggs come from hens raised outdoors on grass * Refers to terms not regulated by nor certified through USDA (or other organizations recognized by USDA).

NUTRITION

Fortified eggs contain supplemental nutrients. In order to boost the amount of a specific nutrient in eggs, chickens may have their diets tweaked—added flax for increased omega 3 fatty acids or marigold extract for more lutein, for example. Certified organic eggs come from chickens raised on organic feed and without the use of hormones or antibiotics. As regulated by the USDA National Organic Program, they are given access to the outdoors, though the type and amount of access are undefined. Vegetarian eggs are produced by hens whose feed is free of animal by-products. This term is not regulated nor certified, and while the absence of animal by-products in feed is praised by many, the vegetarian label is also criticized since a natural diet would include hens foraging for grubs. While some suppliers assert that there's no nutritional difference between eggs raised by different methods, studies conducted by Mother Earth News conclude that compared to USDA nutrient data for commercial eggs, eggs from pastured hens may contain one-third less cholesterol, a quarter less saturated fat, two-thirds more vitamin A, two times more omega-3 fatty acids, three times more vitamin E, seven times more beta carotene, and four to six times more vitamin D.

Of course, these labels don't always guarantee the living conditions and production methods used. Co-ops often offer eggs from local suppliers and/or producers that use the most humane methods, making them a good source for finding the most nutritious, most humanely raised eggs. Which labels do you look for when picking up a dozen?

by Co+op welcome to the table. Find more recipes and a whole lot more at www.welcometothetable.coop.

SERVINGS: 6 TOTAL TIME: 25 MINUTES

An elegant and tasty take on a chicken dinner combines asparagus, sun-dried tomatoes and cheeses for a delicious flavor.

INGREDIENTS

1/2 cup sun-dried tomatoes, diced 3/4 cup shredded Italian cheese

(Mozzarella, Asiago or Parmesan or a blend)

4 oz. soft chevre Salt & black pepper 10-12 asparagus spears 4 x 6oz. boneless, skinless chicken breasts

PREPARATION

1. Preheat the oven to 375° F. Oil a rimmed sheet pan. 2. In a small bowl, mix together the sun-dried tomatoes, cheeses & a pinch each of salt and black pepper. Trim off the woody ends of the asparagus, then split each spear in half lengthwise. Set aside. 3. To butterfly the chicken breasts, lay them smooth side down on a cutting board and remove any tenderloin. Holding a knife parallel to the cutting board, start at the thickest side of each breast and carefully slice in half widthwise almost to the other edge. Keep the thin edge intact and open the breasts along the "fold,” like a book. Starting with the thickest part, gently pound each breast between two pieces of plastic wrap until it is consistently thin (1/4 to 1/2 inch thick) without any holes. Season each breast with salt and black pepper on both sides. 4. Place 1/4 of the tomato and cheese mixture near the edge of each breast and top with a few asparagus spears, laying them lengthwise with the breast. Lift the edge of the breast up and slightly over the filling and firmly roll it up like a jelly roll (the asparagus tips may peek out the ends). Place the roll, seam side down, on the sheet pan. Repeat with each breast. Secure the rolls with toothpicks before baking if needed. Bake the chicken for 15 to 20 minutes or until it reaches an internal temperature of 165 degrees F. Remove from the oven and let sit for 5 to 10 minutes, then slice each roll crosswise into 6 pieces and put 4 pieces on each plate to serve.

SERVING SUGGESTION

Delicious with a side of garlic mashed potatoes, rice pilaf, couscous, risotto or a baby greens salad. If serving the chicken breasts whole, brush lightly with oil and sprinkle them with shredded cheese and paprika (or other herbs and spices of your choice) before baking. Substitute ricotta cheese for the chevre if desired.