Lighten up with egg substitute

April 03, 1991|By Larry Brown | Larry Brown,Seattle Times

Seeking ways to spring into spring with a lighter bounce t your step? Consider substituting egg substitutes in some of your recipes. They're cholesterol-free and have little or no fat.

Egg substitutes, made with nearly all egg whites (sometimes as high as 99 percent) plus such ingredients as emulsifiers, artificial colors, artificial flavors, vitamins and minerals, are available in the frozen-foods sections of supermarkets.

Major brands include Egg Beaters, Scramblers and Healthy Choice Cholesterol-Free Egg Product. Read the labels for the substitute most to your liking.

Higher price is the tradeoff for these cholesterol-free products. The substitutes cost more than twice as much as an equivalent number of whole fresh eggs.

When don't these substitutes work? Nabisco Brands, producers Egg Beaters, says it's not recommended for a recipe in which more than two egg yolks are required, such as a yellow butter cake that uses six egg yolks and no whites. Egg yolks have natural emulsifying agents that help suspend fat evenly throughout a cake batter.

But for most recipes you can substitute one-quarter cup of the liquid egg substitute for each whole egg.

Egg Strata with Sausage

2 teaspoons olive oil, divided

1 small onion, peeled and finely chopped

1 small red bell pepper, seeded and chopped

1/2 pound mushrooms, trimmed, cleaned and thinly sliced

3/4 pound turkey Italian sausages

2 (8-ounce) cartons egg substitute, defrosted if frozen

1 cup nonfat milk

Pinch cayenne pepper

1 teaspoon dried oregano, crushed

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/4 cup chopped parsley

3 1/2 cups ( 1/2 -inch) French-bread cubes

1 cup coarsely grated low-fat mozzarella cheese

Spray a 9x13-inch casserole with a nonstick cooking spray; set ++ aside. In a large nonstick skillet heat 1 teaspoon olive oil over medium heat. Add the onion and bell pepper. Saute until soft, seven to ten minutes. Remove from the pan. Add the remaining teaspoon oil to the pan and saute the mushrooms over medium-high heat until lightly browned. Set aside.

Remove the casings from the sausages and cut into one-half-inch pieces. Put into the skillet and cook through. Remove from the skillet and set aside.

Whisk together the egg substitute, milk, cayenne, oregano, salt, pepper and parsley. Put the bread cubes into the bottom of the prepared pan, sprinkle with the vegetables and then the sausage. Pour the egg mixture over the top, pressing the sausage under the surface. Sprinkle with the cheese.

Bake in a preheated 350-degree oven 35 minutes, or until set in the center. Let sit five minutes before serving.

Makes eight servings. Each serving has 312 calories, 23 grams protein, 18 grams fat, 14 grams carbohydrates, 761 milligrams sodium and 44 milligams cholesterol.

Baked Eggs with Lox

1 teaspoon margarine

4 medium green onions, thinly sliced

1 medium clove garlic, peeled and minced

1/8 pound lox, cut into small pieces

3 (8-ounce) cartons egg substitute, defrosted if frozen

1/2 cup low-fat milk

2 tablespoons chopped fresh dill

1 tablespoon chopped fresh basil

1 tablespoon chopped fresh parsley

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 small plum tomato, cut in half, seeded and diced in 1/4 -inch cubes

Spray a ten-inch quiche pan with a nonstick cooking spray. Heat the margarine in a small skillet over medium heat. Add the green onions and garlic; saute two minutes. Sprinkle in the bottom of the dish and top with the lox.

Whisk together the egg substitute, milk, dill, basil, parsley, salt and pepper. Pour into the dish. Bake in a preheated 325-degree oven 35 to 40 minutes, until set in the center.

K? Remove from the oven and sprinkle the tomato over the top.

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