May 18th, 2009

Dig In: Eggs (Quickest Curried Eggs)

eggs-tomato-curry-sauce1

Photo: Martha Stewart

Eggs are magical. They can turn parmesan into a rich sauce (like in our Whole Wheat Pasta with Ramps and Creamy Parmesan), turn milk and stale bread (or muffins) into a fluffy pudding (try our Banana Date Bread Pudding), turn lemon into a frothy sauce (throw together chicken and chickpeas with avgolemono), and turn layers of fresh veggies into a strata for breakfast, lunch, or dinner (Zucchini Mint Frittata, anyone?). Yes, breakfast, lunch, AND dinner. That’s the best thing about eggs! They can make a quick, convenient, healthy meal anytime of day. (A lifesaver when you have a toddler.)

Enjoyed in moderation, eggs are an important part of a balanced diet. But with allergy and cholesterol concerns, among a few, eggs have gotten a bad rap. What’s the real deal?

What’s the scoop on eggs?

Over the years, many have come to think of eggs as an unhealthy choice that should be drastically limited in a healthy diet. While moderation is key (when is it not?), the idea that eggs can cause cholesterol or heart disease, for example, is, at best, questionable. In fact, eggs offer great nutritional benefits that far outweigh any health drawbacks.

Why are eggs good for you?

Eggs contain almost every mineral and vitamin that the human diet requires except for vitamin C. Wheat grass juice is the only other consumable product for which the same can be said. It’s no surprise that eggs are so nutritious. In the same way nuts and seeds are “nature’s nurseries,”  egg contains everything needed for the nourishment of a developing chick. Makes perfect sense!

In addition to supplying all essential amino acids, according to World’s Healthiest Foods, eggs are a very good source of:

  • selenium
  • iodine
  • vitamin B2

…and a good source of

  • molybdenum
  • phosphorus
  • vitamin B5
  • vitamin B12
  • vitamin D
  • protein

Oops. Did I put protein last on that list? I didn’t type in any specific order. If I had, protein would have been on top since egg proteins are 97% digestible. Combined with the fact that eggs have one of the highest quality protein in the food chain means that these babies are a superior, low-cost single food source of protein. That’s good stuff.

But don’t skip the yolks!

While the whites contain about 50% of eggs’ protein, all of the other good stuff is packed in the yolk. Plus, the yolk isn’t allergenic. Yes, I know that eggs are one of the top 8 allergens, but it’s really just the whites (which is why it is recommended that children 8-12+ months without a family history of egg allergies only be fed yolks)! The proteins in the yolks are more easily digestible. And remember the part about eggs having all of the vitamins and minerals that we need? Well, that’s all in the yolks, too.

Egg white omelets no more! Still concerned about cholesterol? Check out this easy-to-read breakdown of the myths that feed eggs bad rep. (See, I told you: egg white omelets no more!) Allergies your concern? Or want specifics on how to introduce eggs to your infant? Go to Wholesome Baby Food for details. With these guides and a renewed belief in eggs’ nutritional benefits, you can comfortably bring this versatile ingredient back to the forefront of your cooking… at breakfast, lunch or dinner.

I’ve eaten hard boiled eggs in curries before, but I’ve always thought of them as more of a garnish than a central focus. This recipe from Everyday Food changed that. Why not make eggs the ingredient in a quick curry-inspired dish? Brilliant! Eggs in a spiced tomato sauce reminds me of Shakshouka, an Israeli (and, apparently, Tunisian) dish that I love. But this is WAYYYY easier. I always use hard boiled eggs (mostly because I make a bunch in advance to have around), but soft boiled or poached would work nicely, too.

Quickest Curried Eggs, adapted from Everyday Food
(can be served to kids 12+ mos)

2 tbsp organic vegetable oil
1 organic onion, halved and thinly sliced (I’ve used shallots, too—about 3-4 depending on their size)
4 cloves organic garlic, finely minced
2 tbsp fresh, organic ginger, finely minced or grated
1 tbsp organic curry powder
24-ounce jar highest quality all-natural or organic tomato sauce*
8 organic hard boiled eggs, peeled and quartered
salt and pepper
organic whole yogurt; organic limes, cut in wedges; organic scallions, chopped (for garnish)

1. Heat oil in a large skillet over medium-high heat. Saute onions, garlic, and ginger until onions soften. Add curry powder, stir, and cook until fragrant, about 30 seconds.

2. Add marinara sauce and eggs (if using hard boiled). Cook until heated through, about 2-3 minutes, stirring gently to avoid breaking up eggs. (If using more fragile soft boiled or poached eggs, cook so that you can serve hot or reheat separately, and spoon hot sauce on top before serving. Alternatively, you can poach the eggs in the curry tomato sauce.)

3. Season older kid and adult portions with salt and pepper. Serve over rice, with a dollop of yogurt, sprinkle of chopped scallions, and side of lime wedges.

*The only jarred sauce I ever use is Rao’s brand. Unfortunately, I think it might only be available regionally. Anyone have other suggestions?

11 Responses

  1. Christina says:

    i must be psychic bec just this am i was wondering when i should start griffin on the white part. i was planning on waiting and probably will. so funny!

    did u see my egg post?

    http://takebackthetable.blogspot.com/2009/04/two-ways-with-eggs-and-easter-fun.html

  2. Christina says:

    question… i know u arent a doc but u are a research freak like me. what have you heard about giving babies things with eggs in them if they have only been introduced to the yolk thus far?

    Like what about giving a baby a muffin baked with egg as an ingredient? just curious. now i must research…

  3. Christina says:

    here is what Wholesome Baby Food Says

    Can my baby eat baked goods with whole eggs in them?

    Many pediatricians will say that using a whole egg in a baked good recipe (for the non-allergic baby/child) is fine for the infant who is between 8-9 months old.

    If your baby has had any reactions to foods that you are sure of, it is probably best to use a substitute for eggs in the recipes.

  4. stacie says:

    research mama! yes. i was going to say that eggs in baked goods is okay starting around 8 mos, which is when you can also introduce yolks. wholesome baby food is a great, trustworthy resource. and love your egg ideas. fun AND yummy!

  5. Ledude says:

    That is great fuel ! I could actually go for this at breakfast before a bike ride. I would even go so far as to add a side of toasted bread covered with cheddar and black bean puree, oulla.
    I have to say the recipees on this site are truly amazing. The finer side of the ingredients is good but it is really the originality and cacaity to bring us back to all these dishes we had and forgot about, and forget to revisit.

  6. [...] I’m back from my week-long vacation in the Caribbean. (FYI: Anguilla is GORGEOUS!) I spent all day Sunday playing with Isaac. I can’t describe how lovely it was to see his face and squeeze him. Over and over and over! While all turned out fine—he and I both survived our 7-day separation—we truly, deeply missed each other. And I was too busy soaking up his company to even think about re-stocking the empty fridge to which I returned. So, here I am. Monday, busy catching up with work, and having to figure out dinner. We’ve managed to make the last few meals work with help from a rare delivery of Zaytoons (Brooklynites: the Spinach Pie with Feta is a great option for kids) and a delicious dinner at Franny’s. But it’s time to face the music. And what better way than with easy, breezy, reliable eggs. [...]

  7. [...] me. Now, I always keep a jar on hand for when I’m in a pinch or to make something like these Quickest Curried Eggs. I don’t use jarred pasta sauce often but, when I need it, I’m always really happy that [...]

  8. [...] protein-rich, and can serve as a main for breakfast, lunch, or dinner. Read more about the nutritional value of eggs [...]

  9. [...] way back before most of you were reading One Hungry Mama, along with a really great overview of why eggs are a great family food. And to this day, I still make eggs—and these quickest Curried Eggs—all of the [...]

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