Baked, boiled, coddled, fried, poached, scrambled or shirred, the mighty egg delivers flavor, protein and plenty of nutrition, no matter how you cook it. With a little applied heat, eggs transform into frittatas, omelets or quiches. Add some additional ingredients and you can craft cookies, cakes and custards. You may devil an egg – or whip up a heavenly meringue. Eggs dress up nicely for breakfast, brunch, lunch or dinner. Basically, eggs stand ready to serve (or, more accurately, be served) whenever a flavorful protein infusion is desired.

Eggsperts (sorry!) tout the high nutrient density of this most versatile – and economical – gift from chickens. One large egg contains approximately 70 calories and offers 13 essential nutrients, including:

• protein
• lutein and zeaxanthin
• choline
• vitamin B12
• riboflavin

The high quality protein found in eggs is similar to that found in milk, and is equal to one ounce of meat or fish. Lutein and zeaxanthin, both carotenoids, help reduce the risks of macular degeneration and cataracts. Choline improves brain development and memory. Vitamin B12 aids metabolism, and riboflavin contributes to red blood cell production.

A dose of good health in a shell, an egg contains 5 grams of fat (1.6 grams of saturated fat), iron and a host of other minerals and vitamins. Stored in the yolk are vitamins A, D and E, all of which help keep the body healthy. In the past, there was concern about the high cholesterol content of an egg (213mg), but in 2000, the American Heart Association spoke out in favor of eggs, urging us to enjoy the nutritional bounty they offer.