HOW TO COOK EGGS-TATICALLY | 1, 2, 3, 4, 5

SPINACH, CARAMELIZED ONION, AND FETA QUICHE To decrease fat, we've used 2 egg yolks and 5 egg whites. Some egg yolks are necessary to produce a creamy filling. You can refrigerate the leftover yolks for up to 3 days in an airtight container (add a tablespoon of water so the yolks don't develop a film). 2 teaspoons olive oil 3 cups chopped onion 1 teaspoon sugar 1/2 teaspoon salt 2 cups frozen Southern-style hash brown potatoes, thawed 1 (11-ounce) can refrigerated soft breadstick dough Cooking spray 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry 1 cup fat-free milk 3 large egg whites 2 large eggs 1 1/4 cups (5 ounces) crumbled feta cheese

Preheat oven to 350°F.

Heat olive oil in a large nonstick skillet over medium heat. Add onion, sugar, and salt; cook for 30 minutes or until golden brown, stirring occasionally. Stir in potatoes, and cook for 5 minutes or until lightly browned. Remove from heat.

Unroll dough, separating into strips. Working on a flat surface, coil one strip of dough around itself in a spiral pattern. Add second strip of dough to the end of the first strip, pinching ends together to seal; continue coiling the dough. Repeat procedure with the remaining dough strips. Cover and let dough rest for 10 minutes. Roll dough into a 12-inch circle, and fit into a 10-inch deep-dish pie place coated with cooking spray.

Spread potato mixture in bottom of prepared crust, and top with spinach. Combine milk, egg whites, eggs, and cheese; pour the milk mixture over the spinach. Bake at 350°F for 1 hour or until set, shielding crust with foil after 50 minutes. Let stand 10 minutes before serving.

Makes 8 servings.

TIPS: The salty feta provides a sharp contrast to the sweet caramelized onions. But Swiss or Gruyère will work, too. If you prefer a mellower flavor.

Calories: 262 (29% from fat); Fat: 8.4g; Protein 11.7g; Carbohydrates 35.3g; Fiber 2.4g; Cholesterol 72mg; Iron 2.5mg; Sodium 713mg; Calcium 188mg.

INS AND OUTS OF EGGS

• Eggs are easier to separate when they're cold.
   
• Egg whites beat up to a higher volume when left at room temperature for 15 minutes.
   
• It's estimated that 1 out of 20,000 eggs is infected with salmonella; because of this risk (albeit small), we don't recommend eating raw eggs. They're safe if brought to a temperature of 160°F.
   
• The condition and type of bowl in which you beat egg whites really does matter. Keep it dry and clean; if it's wet or harbors any residual oil, the whites won't whip properly. Glass, ceramic, or metal bowls are best.
   
• Brown and white eggs are alike inside.
   
• A large egg has 76 calories: 17 from the white and 59 from the yolk. The whites are generally more health-friendly, containing more than half the total protein of a whole egg and none of the fat. The yolk is tasty, nutrient-rich, and useful in cooking but carries 213 milligrams of cholesterol and 5 grams of fat, 1.6 of which are saturated.
   
• It is nearly impossible to hard-cook an egg at an altitude of more than 10,000 feet (in case you're planning a trek).
   
• The white ropelike strands in the egg white, called the chalazae (kuh-LAY-zee), hold the yolk in place and are not, contrary to popular belief, the beginnings of an embryo. In fact, the more prominent the chalazae are, the fresher the egg.
   
• Eggs keep for three to five weeks in your refrigerator. It's best to keep them in the carton (whether made of foam or pulp) because it insulates the eggs and helps maintain moisture.
   
• Egg substitutes are simply egg whites combined with corn oil, water, flavorings, and preservatives. Because of these additives, they can't be beaten to peak stage. Egg whites work the same, if not better, in most applications.

NEXT : ALMOND ANGEL FOOD CAKE and more! >>
PAGE 1, 2, 3, 4, 5