Five Things You Should Know About Eggs

1. Besides the salmonella risk, downing eggs raw won't provide as much fuel. Studies show that the protein in fully cooked eggs is 91% bio available, or ready to be used by the body. Raw eggs are only half as potent.

2. While a yolk carries all of an egg’s five grams of fat and 186 mg of cholesterol, it also packs about half the egg's six grams of protein, as well as its payload of amino acids and vitamins A, B, D, E, and K. 

3. Egg yolks contain choline, an essential nutrient that helps maintain brain-cell structure and neurotransmitters. 

4. The spindly white fiber attached to the yolk is called the chalaza, which protects the yolk by keeping it suspended within the shell.

5. There is absolutely no nutritional difference between brown eggs and white ones. Brown eggs are laid by hens with red earlobes, and white eggs are laid by hens with white earlobes. End of story.

For a fat-burning, low dense, highprotein meal, which is great for breakfast, lunch or dinner. Give this recipe a try!

Scrambled Eggs With Turkey

Ingredients

1 cup egg whites or egg substitute

1 Tbsp. coarse-grained mustard

6 oz. ground turkey

Salt and pepper (optional)

3⁄4 cup chopped green onions

2 tsp. dried thyme

Butter-flavored cooking spray

Preparation

1.    Whisk egg whites and mustard in a small bowl. Coat a 12-inch nonstick skillet with cooking spray and place over medium heat.

2.      Add ground turkey, breaking into small pieces until browned; drain.

3.      Add salt and pepper, green onions and thyme. Heat for one minute, then transfer to a large bowl.

4.      Recoat skillet with cooking spray. Add egg white mixture and stir over medium heat until softly set (about three minutes).

5.      Add ground turkey mixture and cook, stirring often, until eggs are just set (about two minutes).

Nutrition Facts: 1 serving: 382 calories, 58 g protein, 2 g carbs, 15 g fat.