Eggs have been fighting an uphill battle for years against their image as cholesterol bombs. But in recent years, several studies have shown that egg consumption does not necessarily raise blood cholesterol or increase risk of heart disease.

Unless you have heart disease or high cholesterol levels, there is no need to limit your intake of eggs. It's the yolk that contains the cholesterol, but the cholesterol-raising saturated fat content of whole eggs is not particularly high.

Health experts think it is more important to limit foods high in saturated fat (fatty meats and dairy products) and trans-fatty acids (found in certain semi-hard oils, fried foods and commercial goods like pastries, chips and crackers). If your cholesterol level is healthy and you want to increase your consumption of eggs, have your cholesterol checked after a few months to make sure it's still at a healthy level.

Egg whites are an excellent source of protein and riboflavin. Egg yolks contain all of the fat in an egg and are a good source of protein, iron, vitamins A and D, choline and phosphorus.

Phosphorus is an important mineral, along with calcium, for the structure of bones and teeth, and is necessary for the many chemical reactions needed to produce energy for our bodies. Most of the phosphorus in our diets comes from dairy products, whole grains, meat, poultry, fish and eggs.

Content Continues Below ⤵ ↷

May is National Egg Month, so celebrate with this spinach and red pepper quiche. Just hold the sausage and bacon.

More from our magazine:  Think Outside The Fruit Bowl

Spinach and Red Pepper Crustless Quiche

Makes 4 servings.


  • Canola oil spray
  • 2 large eggs
  • 2 large egg whites
  • 1-1/2 cup reduced-fat (2 %) milk
  • 1 pkg. (10 oz,) frozen chopped spinach, thawed and squeezed dry
  • 1/2 cup cup finely chopped green tops of scallions
  • Pinch each of salt and freshly ground black pepper, or to taste
  • 1/2 cup finely-grated, reduced-fat Swiss or Jarlsberg cheese, lightly packed
  • 1 medium red bell pepper, seeded and roasted, or half of a 7-oz. jar roasted peppers,
  • drained and cut into narrow strips.


  • Preheat oven to 375 degrees. Coat the inside of an 8-inch square baking dish with the cooking spray.
  • In a bowl, whisk together eggs, egg whites and milk. Add spinach, scallions, salt and pepper. Stir to combine well and pour into baking dish.
  • Arrange cheese to cover spinach mixture. Lay roasted pepper over cheese in one layer, pressing down gently so some of the egg mixture flows up over the cheese.
  • Bake until quiche is set, the top lightly puffed and the bottom browned, about 30-40 minutes. Run a sharp knife around edges. Let stand 15 minutes before cutting into squares and serving.

Nutritional Information Per Serving:
190 calories,
8 g. total fat (4 g. saturated fat),
11 g. carbohydrate,
18 g. protein,
3 g. dietary fiber,
291 mg. sodium.

Diabetic Exchanges: 2 Lean-Meat, 2 Vegetable