Stretching the food budget is an everyday project. Small amounts saved at each meal can add up when you think about three meals a day, seven days a week, 52 weeks a year.


Stretching the food budget is an everyday project. Small amounts saved at each meal can add up when you think about three meals a day, seven days a week, 52 weeks a year.

Many times the protein portion of the meal can be the most expensive.

Eggs have previously received a bum rap for the amount of cholesterol they contain. We now know the amount of saturated fat is more serious to heart health than cholesterol.

They are an inexpensive source of protein. Multiply the cost of a dozen large eggs by two-thirds to compare the cost per pound of other protein foods. Eggs that cost $1.09 per dozen would cost 72 cents per pound.

Tips for egg storage:

Eggs are a perishable food and need to be refrigerated. Keep eggs in the original carton in the coldest part of the refrigerator. Throw away any eggs that are cracked, broken or leaking.

How long can eggs be kept safely?

• Fresh eggs in the shell: three to four weeks.

• Fresh egg whites: two to four days.

• Fresh egg yokes, unbroken and covered with water: two to four days.

• Hard cooked: one week.

• Deviled: two to three days.

• Leftover egg dishes: three to four days.

Tips for cooking eggs:

• Cook slowly over low to moderate heat.

• Cook whites until firm, not runny.

• Cook yolks until thickened, not runny.

• Don’t overcook.

Easy egg ideas:

• Fried rice — Stir fry left-over meat with rice, chopped onions and soy sauce. Add beaten eggs and scramble.

• Vegetable scramble — Add cooked vegetables and some favorite herbs to beaten eggs. Scramble and sprinkle with shredded cheese.

• Egg tortillas — Cover fried or steamed eggs with shredded cheese. Serve on a tortilla and top with salsa.

Susan.M. Jackson is the Harvey County Extension agent, family and consumer sciences and community development.