Story and recipe photos by Patricia Reese

The egg has been referred to as “nature’s most perfect food,” providing 13 essential nutrients including high-quality protein, choline, folate, iron and zinc. Plus, a single egg contains only about 75 calories.

However, in recent years, the humble egg has received a bad rap due to its high cholesterol content. One out of four people still avoid eggs for fear of contributing to heart disease and stroke.

But confusing news comes from the world of medicine. A 2007 study of 9,500 people as reported in the Medical Science Monitor proclaims that eating one or more eggs per day does not increase the risk of heart disease and stroke among healthy adults. On the other hand, the Harvard School of Medicine reports that eating eggs may increase the risk of heart attack for diabetics, especially males. The key word here is “healthy.”

The American Heart Association recommends limiting cholesterol intake to 300 milligrams of dietary cholesterol per day for those individuals who have normal LDL (bad cholesterol). A single egg contains 213 milligrams of cholesterol, so if one limits other sources of cholesterol (fats, meats, etc.), an egg a day is fine. However, for those who have high LDL or who must take medication to lower cholesterol, the American Heart Association recommends less than 200 milligrams of cholesterol a day.

In light of all of this, nothing beats eggs (no pun intended), whether they are fresh, egg substitutes, or simply egg whites as ingredients in fabulous brunch dishes. Also, egg dishes span the spectrum, from traditional to contemporary, regional to exotic. You decide for yourself which form to use and which dish to try from the following offerings of “egg”-cellent recipes.

Traditional Eggs Benedict
(May use fresh eggs, egg substitute or egg whites)

• 2 English muffins, split
  
• Butter or margarine, softened
  
• 4 slices Canadian bacon
  
• 4 poached eggs (egg substitute or egg whites cooked in the poacher or in a skillet)
  
• 1 package of Hollandaise sauce mix (I like Knorr)
  

Spread cut slices of muffins with butter. Broil until lightly browned. Place a slice of Canadian bacon on each muffin half; top with egg, and cover with Hollandaise sauce.
Serves two.

Exotic Eggs Divan

• 1/2 cup uncooked long grain rice
  
• 1 package (10 ounces) frozen broccoli spears
  
• 4 tablespoons butter or margarine
  
• 1 tablespoon flour
  
• 1 teaspoon salt
  
• 1 teaspoon dry mustard
  
• 1 teaspoon Worcestershire sauce
  
• Dash of cayenne pepper
  
• 3/4 cup milk
  
• 2 cups sharp cheddar cheese
  
• 4 hard boiled eggs
  

Cook rice following label directions. Add butter, salt, and pepper to taste. Cook broccoli following label directions. Add butter, salt and pepper to taste. Melt 4 tablespoons butter in a small saucepan; blend in flour, salt, mustard, Worcestershire sauce and cayenne. Cook 1 minute. Stir in milk. Cook, stirring constantly, until mixture thickens and bubbles. Remove from heat; add 1 cup cheese and stir until melted. Spread rice over bottom of 10-inch pie plate or quiche pan. Arrange broccoli over rice, reserving a few broccoli florets for garnish. Top with 2/3 of the cheese sauce. Slice eggs and arrange over sauce, reserving a few egg slices for garnish. Cover dish with foil and bake at 375 F for 10 minutes. Remove from oven, uncover and top with remaining sauce, remaining 1 cup cheese, and garnish with reserved egg slices and broccoli florets. Increase temperature to 400 F and bake 10 minutes longer. Serves six.

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