3 Simple egg dishes

TIP: Eggs keep well for three weeks when stored in the carton on the middle or lower shelf of the refrigerator. The fresher the egg, the better it keeps its shape, rather than spreading out, when poached or fried.

POACHED EGGS IN PIPERADE

2 tablespoons olive oil

2 cups chopped onion

4 cloves garlic, minced

2 green peppers, chopped

1 (14.5-ounce) can diced

tomatoes

1 tablespoon fresh thyme, chopped

1/4 cup chopped Kalamata olives

6 eggs

1. Heat oil in large skillet over medium high. Add onion, garlic and peppers and cook, stirring occasionally, until the onions are no longer translucent, 13 to 15 minutes. Add the tomatoes, thyme and olives and simmer gently for 5 minutes.

2. Use a ladle or large spoon to form 6 deep indentations in the surface of the vegetables, and pour an egg into each. Cover and cook over medium heat until white is set and yolk is still somewhat runny, about 7 minutes.

Makes 3 servings.

Nutritional analysis per serving 357 calories, 16 g protein, 24 g carbohydrate, 5 g fiber, 23 g fat, 4 g saturated fat, 670 mg sodium

SPAGHETTI WITH FRIED EGGS AND CHEESE

8 ounces spaghetti

2 tablespoons extra-virgin olive oil

2 cloves garlic, sliced

4 eggs

1/2 cup grated pecorino cheese (Parmesan may be used)

1/2 cup fresh parsley, chopped

Ground black pepper to taste

1. Cook the pasta according to package directions in plenty of lightly salted boiling water. Drain.

2. While pasta cooks, heat oil in a large, nonstick skillet over medium heat. Add garlic and cook until lightly golden. Crack eggs into skillet and cook until whites are set and yolks runny, about 3 minutes. Remove from heat. Slide eggs onto a plate and pour oil remaining in the pan onto the pasta.

3. Toss pasta with cheese and parsley (reserve a little to sprinkle on each serving) and black pepper to taste; divide among four plates. Top each serving with an egg, and cut yolk to allow it to run onto the pasta. Garnish with reserved parsley and serve immediately.

Makes 4 servings.

Nutritional analysis per serving 401 calories, 18 g protein 44 g carbohydrates, 3 g fiber, 16 g fat, 5 g saturated fat, 227 mg sodium

EGG DROP SOUP WITH CHICKEN AND SPINACH

6 cups lower-sodium chicken broth

6 thin round slices peeled ginger

2 tablespoons light soy sauce

4 eggs, lightly beaten

2 cups roasted chicken breast, cut into 1/2-inch pieces

3 cups baby spinach

3 scallions, chopped

1/4 cup cilantro, chopped

1. Combine the broth, ginger and soy sauce in a saucepan; bring to a boil and immediately reduce heat and simmer for 10 minutes until ginger is fragrant. Remove ginger slices with a slotted spoon.

2. Slowly whisk in the eggs, allowing them to form threads, and cook 1 minute. Stir in the chicken, spinach, scallions and cilantro and serve immediately.

Makes 4 servings.

Nutritional analysis per serving 216 calories, 31 g protein, 4 g carbohydrates, 1 g fiber, 8 g fat, 2 g saturated fat, 1,025 mg sodium