A healthy living blog from Marshfield Clinic

Hard-boiled eggs: An unlikely protein source

A person peels hard-boiled eggs.

Hard-boiled eggs are low-calorie and packed full of nutrients such as protein, calcium and zinc. Best of all, they are great tasting and can be added to a variety of healthy dishes.

Hard-boiled eggs are low-calorie and packed full of nutrients such as protein, calcium and zinc. Best of all, they are great tasting and can be added to a variety of healthy dishes.

Marshfield Clinic Health System Dietitian Chrisanne Urban has a few fun recipe suggestions, but the most important thing she wants to emphasize is food safety first.

“If you have any hard-boiled egg left at room temperature for more than two hours don’t eat it,” said Urban. The U.S. Food & Drug Administration, she said, provides additional information about egg safety, including hard-boiled eggs.

“Hard-boiled eggs can be stored in the refrigerator for up to a week after they’re cooked,” she said, “but they’re not worth eating if they’ve been at room temps for two hours because of the possibility of food poisoning.”

Eggs are a good source of protein, “but everything in moderation,” Urban said, “so limit the number you eat. If you have hyperlipidemia, for example, the American Heart Association recommends only four egg yolks a week. It’s the yolk that’s more the concern with cholesterol. To substitute one egg yolk in cooking or eating use two egg whites.”

What do you do with boiled eggs?

There are nice options for using up eggs, Urban said. For example:

  • Peel and eat. Salt and pepper to taste.
  • Make egg salad.
  • Deviled eggs are popular and to make them more healthy substitute avocado in place of mayonnaise.
  • Use them in potato salad.
  • Check out pasta recipes with egg as an ingredient.
  • Make a big, green leafy salad and dice eggs as your protein.
  • Make a breakfast burrito with cut-up egg along with veggies and light cheese.
  • Pickle them, though that adds a bit of salt.
  • Make a breakfast pizza with sliced egg on top.

Urban also recommends this interesting potato dish that incorporates eggs in a tasty dressing.

 

New Potatoes with Parmesan, Black Pepper and Gribiche Dressing

Prep Time: 10 Minutes | Cook Time: 25 Minutes | Servings: 4

 

Ingredients

  • 1 pound new or other small waxy potatoes, halved if large
  • 2 tablespoons olive oil
  • Salt, freshly ground pepper
  • 1 ounce finely grated Parmesan (about 1 cup), divided
  • Gribiche Dressing (for serving)

Instructions

  1. Preheat oven to 425 degrees.
  2. Drizzle potatoes with oil on a large rimmed baking sheet and toss to coat; season with salt and pepper.
  3. Roast, tossing once, until golden brown and tender, 20-25 minutes.
  4. Remove potatoes from oven and scatter half of Parmesan over top. Roast until cheese is melted, about 1 minute.
  5. Remove from oven and toss just to evenly coat potatoes.
  6. Transfer potatoes to a platter and top with remaining Parmesan; season with pepper.
  7. Spoon dressing over top.

 

Gribiche (Hard-Boiled Egg) Dressing

Ingredients

  • 6 mini-baby dill pickles, chopped
  • ⅓ cup olive oil
  • 2 tablespoons white wine vinegar
  • 1 tablespoon chopped drained capers
  • 1 tablespoon whole grain mustard
  • Salt, freshly ground pepper
  • 3 hard-boiled eggs, coarsely chopped
  • 2 tablespoons chopped herbs (such as tarragon and parsley)

Instructions

  • Whisk pickles, oil, vinegar, capers and mustard in a small bowl to emulsify.
  • Season with salt and pepper.
  • Gently mix eggs and herbs into dressing.
  • Taste and adjust seasoning if needed.

Dressing can be made 2 days ahead. Cover and chill. Bring to room temperature before using.

 

Nutrition Information

180 calories; 9 g fat; 2.5 g saturated fat, 10 mg cholesterol, 20 g carbohydrates, 1 g dietary fiber, 0 g total sugars, 4 g protein and 100 mg sodium.

Source: Chris Morocco, BonAppetit.com

Print recipe

Leave a Reply

Your email address will not be published. Required fields are marked *

View our comment policy