White vs. Brown Eggs

Is there any difference between white and brown eggs? The color of the egg shell or yolk has nothing to do with the egg’s nutritional value, quality, or flavor, according to the American Egg Board. Hens with white feathers and white earlobes lay white eggs; hens with red feathers and red earlobes lay brown eggs.

Greek Avgolemono Egg Soup

MAKES 10 SERVINGS | RECIPE COURTESY AMERICAN EGG BOARD | PHOTO ON PAGE 21

The Greek food community has been making an egg-enriched soup for hundreds, if not thousands of years. In this version, the traditional lemon soup is fortified with kale and brown rice to make it a heartier version and a meal on its own. You can add optional roasted kabocha squash, and a final sprinkle of toasted pumpkin seeds adds some welcome crunchy texture.

64 ounces chicken or vegetable broth

Salt and ground black pepper, as needed

4 cups cooked brown rice, divided

4-6 tablespoons fresh lemon juice

4 large egg yolks

2 large eggs

4-6 cups kale, roughly chopped

2 teaspoons lemon zest for the toppings (optional)

2 cups roasted kabocha squash, cut in bite-size chunks

¼ cup extra virgin olive oil

½ cup toasted pumpkin seeds

Ground black pepper, as needed pepper, and lemon juice as needed. Ladle hot soup into bowls.

1. Heat broth in a large pot. Season generously with salt and pepper, as it will be diluted with all other ingredients.

2. Transfer 2 to 3 cups of hot broth to a blender with 1 cup of cooked rice. Puree until smooth.

3. As blender is running, carefully add lemon juice, then eggs and egg yolks, and puree until incorporated. Slowly whisk this mixture back into hot broth.

4. Add kale and remaining rice. Bring up to a gentle simmer and cook, stirring often until it thickens into a creamy soup, about 2 to 10 minutes. If it gets too thick, thin soup with additional broth. Note: As soup sits hot, it will thicken slightly. Thin and adjust seasoning as needed.

5. Add lemon zest, then taste and adjust seasoning with salt,

6. Top each serving of soup with optional garnishes if desired: Squash: add one portion preheated cooked squash to bowl; drizzle with olive oil; sprinkle with some extra black pepper; sprinkle with pumpkin seeds.

Nutrition (Soup only):

Calories: 140, Fat: 4g (Sat: 1 g), Cholesterol: 110mg, Sodium: 430mg, Carb: 21g, Fiber: 3g, Sugar: <1g, Protein: 6g

Nutrition (Soup with all optional toppings): Calories: 230, Fat: 12g (Sat: 2.5g), Cholesterol: 110mg, Sodium: 430mg, Carb: 23g, Fiber: 4g, Sugar: 2g, Protein: 8g

UNITED KINGDOM

Scotch Eggs

MAKES 8 SERVINGS | RECIPE

COURTESY AMERICAN EGG BOARD

A favorite among the British, a Scotch egg is a boiled egg wrapped in sausage meat, coated in bread crumbs or cracker crumbs, and baked or deep-fried until it’s crispy. Enjoy them anytime of the day—even served cold on a picnic.

8 large hard-boiled eggs (see Cook’s Notes)

1 large egg, beaten

1 pound bulk Italian-style turkey sausage or breakfast sausage (casings removed, if needed)

1 cup baked cheese cracker crumbs (or another cracker) for the dipping sauce

¼ cup reduced-fat mayonnaise

2 tablespoons Dijon mustard

1. Heat oven to 425°F. Peel the hardboiled eggs. Divide sausage into 8 equal portions. Flatten each portion on the palm of your hand and wrap around a hard-boiled egg. Press edges to seal. Repeat with remaining eggs.

2. Dip sausage-covered eggs in beaten egg, then roll in cracker crumbs. Place on baking sheet. Bake at 425°F for 10 minutes, then reduce heat to 375°F and bake for an additional 20 minutes.

3. For a dipping sauce, mix the reduced-fat mayonnaise and Dijon mustard. Serve immediately.

Cook’s Notes:

To make the hard-boiled eggs, place the eggs in a saucepan large enough to hold them in a single layer. Add cold water to cover eggs by 1 inch. Heat over high heat just to boiling. Remove from burner. Cover pan. Let eggs stand in hot water 12 minutes. Drain immediately and cool under cold running water or in a bowl of ice water.

Hard-cooked eggs are easiest to peel right after cooling. Cooling causes the egg to contract slightly in the shell.

Make ahead: Hard-boiled eggs in the shell can be refrigerated safely up to 1 week. Refrigerate in their original carton to prevent odor absorption. Once peeled, eggs should be consumed within 2 days.

Nutrition (per egg): Calories: 290, Fat: 18g (Sat: 4.5 g), Cholesterol: 250mg, Sodium: 580mg, Carb: 12g, Fiber: 0g, Sugar: <1g, Protein: 19g

Shakshuka

MAKES 4 TO 6 SERVINGS | RECIPE COURTESY BRASWELL FAMILY FARMS*

Shakshuka is a simple dish made of gently poached eggs in a chunky tomato and bell pepper sauce popular in many parts of North Africa and the Middle East. It’s always been an a ordable, filling, and simple meal that has gained popularity around the world as communities look for easy and satisfying meals that don’t break the bank. It is a great option for breakfast, lunch, or dinner complete in one skillet—or, you can finish it in individual serving dishes.

2 tablespoons olive oil

1 medium onion, peeled and diced

3 cloves garlic, peeled and thinly sliced ½–1 chili pepper (or to taste), stemmed, sliced in half, and deseeded, finely diced

1½ teaspoons salt

1 teaspoon freshly ground black pepper

1 teaspoon paprika, smoked or sweet

1 teaspoon caraway seeds, crushed

1 teaspoon cumin seeds, crushed, or 3⁄4 teaspoon ground cumin

½ teaspoon turmeric

2 pounds ripe tomatoes, cored and diced, or 2 (14-ounce) cans diced or crushed tomatoes

2 tablespoons tomato paste

2 teaspoons honey

1 teaspoon red wine or cider vinegar

1 cup (about ¾ ounce) loosely packed greens, such as radish greens, watercress, kale, Swiss chard, or spinach, coarsely chopped

4 ounces (about 1 cup) feta cheese, cut in generous, bite-size cubes

4-6 large eggs

Chopped cilantro, for serving (optional)

1. In a wide skillet, heat the olive oil over medium-high heat. Add the onion and garlic and cook for 5 minutes, until softened. Add the chili pepper, salt, pepper, and spices. Cook for 1 minute, stirring constantly, to release their fragrance.

2. Add the fresh or canned tomatoes, tomato paste, honey, and vinegar, reduce the heat to medium, and cook for 12 to 15 minutes, or until the sauce has thickened somewhat but is still loose enough so that when you shake the pan it sloshes around. (Fresh tomatoes may take a little longer to cook than canned.) Stir in the chopped greens.

3. If you want to finish the Shakshuka on the stovetop, turn o the heat and press the cubes of feta into the tomato sauce. With the back of a spoon, make 6 indentations in the sauce. Crack an egg into each indentation, then drag a spatula gently through the egg whites so it mingles a bit with the tomato sauce, being careful not to disturb the yolks.

4. Turn the heat back on so the sauce is at a gentle simmer, and cook for about 10 minutes, taking some of the

INDIA

Anda Bhurji

MAKES 2 SERVINGS | RECIPE COURTESY BRASWELL FAMILY FARMS

This dish is a part of south Indian cuisine, and adds other budget-friendly ingredients and spices to traditional scrambled eggs for a protein-filled breakfast, lunch, or dinner with a kick.

1 tablespoon olive oil or butter

1 serrano chili pepper, seeded and chopped finely

1 medium onion, chopped finely

2 tablespoons button mushrooms, chopped finely tomato sauce and basting the egg whites from time to time. Cover, and cook 3 or 4, or up to 8 minutes, until the eggs are cooked to your liking.

Nutrition:

Calories: 220, Fat: 15g (Sat: 5 g), Cholesterol: 190 mg, Sodium: 1090 mg, Carb: 11g, Fiber: 2g, Sugar: 6g, Protein: 11g

1 teaspoon ginger, grated

¼ cup broccoli florets, chopped finely

½ cup Roma tomatoes, chopped

4 large eggs

2 tablespoons cilantro, chopped, for garnish

½ teaspoon salt, or to taste

¼ teaspoon turmeric

1 teaspoon coriander powder

¼ teaspoon cayenne, or to taste

1. Heat a non-stick skillet on medium-high heat. Add oil, chili, onions, mushroom, and ginger. Sauté for 3 minutes, until onions soften.

2. Add chopped broccoli, tomato, and all the spices and sauté for 2 minutes.

3. Beat the eggs well and add to the pan. Using a spatula, move the eggs around and over themselves and the other ingredients to scramble. Cook until your desired consistency.

5. To finish them individually, heat the oven to 375°F. Divide the sauce into 6 baking dishes and press the feta cubes into the sauce. Set the baking dishes on a baking sheet, make an indentation in each, and crack an egg into the center. Bake until the eggs are cooked to your liking, basting the whites with some of the sauce midway during baking, which will take anywhere from 10 to 15 minutes— but begin checking them sooner to get them just right. If the yolks begin to get a little firm on top before the whites are cooked, drape a sheet of foil over them, but avoid having it touch the yolks.

6. Garnish with chopped cilantro, if desired, and serve with plenty of crusty bread for scraping up the sauce.

Nutrition: Calories: 230, Fat: 15g (Sat: 3 g), Cholesterol: 340mg, Sodium: 720mg, Carb: 10g, Fiber: 5g, Sugar: 5g, Protein: 14g

Gyeran Mari

MAKES 1 TO 2 SERVINGS | RECIPE COURTESY BRASWELL FAMILY FARMS

The Gyeran Mari, which means “rolled omelet” in Korean, is not only for breakfast, but also great for packed lunches and a midday protein kick. It’s commonly filled with vegetables, as well as deli meat, seafood, or cheese.

3 large eggs

1 tablespoon finely chopped scallion

1 tablespoon finely chopped carrot

Salt and pepper, to taste

1 teaspoon vegetable oil, for frying is set, lift the folded part, and fold it again. Pull the egg to the rolled side and repeat the process with the remaining egg to make about a 2-inch-thick egg log. Remove from the pan and let cool for about 5 minutes. Slice the egg into thick, even pieces and serve.

1. Crack the eggs into a bowl and beat them until the yolks and whites are blended well. Stir in salt and pepper, then stir in the scallion and carrot.

2. Add vegetable oil to a medium size non-stick pan and distribute it evenly. Heat over medium-low heat, until it feels hot when you place your hand 2 to 3 inches above the bottom of the pan.

3. Add half of the egg mixture to the pan. Swirl it around to cover the pan. Let it cook until the top begins to set but is still wet. Using a spatula, lift one end of the egg and fold it over to the other side. Reduce the heat or lift the pan o the stovetop if the bottom is browning. Lift the folded part and fold it again. Pull the egg to the rolled side. Add the remaining half of egg mixture and spread to cover the open space, touching the roll you just made. When the egg addition

Cook’s Notes:

If you would like to make 5 eggs, you can pour the egg mixture into the pan three or four times for the rolling process. There are no hard rules on ingredients for this; just do not include too many or it will be too thick to roll.

Nutrition (1 serving): Calories: 230, Fat: 17g (Sat: 3.5 g), Cholesterol: 510mg, Sodium: 200mg, Carb: 1g, Fiber: 0g, Sugar: <1g, Protein: 18g

Tortilla De Patatas

MAKES 4 TO 6 SERVINGS, OR 8 SERVINGS AS A SNACK | RECIPE COURTESY IDAHO POTATO COMMISSION

Potatoes and eggs star in this simple comfort food dish from the Basque region of northern Spain. It is the perfect breakfast, lunch, or dinner—and often seen as a bar snack.

4large Idaho potatoes

1 large onion, diced ½ cup, plus 3 tablespoons canola or extra-virgin olive oil, or as needed, divided

6 large eggs

Salt, to taste

1. Peel potatoes, rinse under cold water, and pat dry. Then, cut lengthwise into quarters. Cut the quarters crosswise into 1⁄8-inch-thick slices.

2. Heat the ½ cup oil in a large 10-inch nonstick skillet. Add sliced potatoes and diced onions. Cook slowly over low heat. Turn occasionally until potatoes are tender, about 20 to 25 minutes. Remove from the heat, reserving about 2 tablespoons of the oil in the pan. Set the potato-onion mixture aside.

3. In a bowl, beat the eggs with salt to taste. Add reserved potato-onion mixture to the beaten eggs and stir gently.

4. Heat the 2 tablespoons of the olive oil in the skillet over high heat. Add potato-egg mixture, spreading quickly. Lower the heat to medium. Shape the sides of the tortilla by using a spatula to pull the mixture gently from the sides of the pan, shaking the pan to make sure the mixture isn’t stuck. When the egg just begins to set, after about 1 minute, turn down the heat to mediumlow and cook for 2 to 4 more minutes.

5. To flip the tortilla, put a large plate on top of the skillet and flip it onto the plate. While it’s on the plate, add 1 tablespoon of oil to the pan, if needed, before sliding the tortilla o the plate and back into the skillet to cook the other side. Run a spatula around the edges of the tortilla to keep away from the sides of the pan and round the edges. Cook for about 4 more minutes to lightly brown. Slide onto a serving plate and cut into wedges to serve.

Nutrition (1 serving when 8 slices):

Calories: 270, Fat: 22g (Sat: 3.5 g),

Cholesterol: 130mg, Sodium: 50mg, Carb: 14g, Fiber: 1g, Sugar: 1g, Protein: 6g

Nutrition information for each recipe is per serving unless otherwise noted.