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Contributed by: News Canada

Unscramble the cholesterol myth: an egg a day is okay

(NC) - It's true. Canadians concerned about their cholesterol levels do not have to limit their egg consumption. Recent studies have shown that eating an average of one egg per day will not significantly change your total blood cholesterol levels. That's because saturated fat and trans fat have the greatest impact on blood cholesterol and eggs contain only 70 calories, 1.5 g of saturated fat and no trans fat.

According to Eating Well with Canada's Food Guide, two eggs is a serving of Meat and Alternatives. If you are concerned about heart health, try omega-3 eggs. Omega-3 fatty acids have been shown to help manage heart disease.

So crack open easy, delicious, versatile and nutritious menu options with eggs starting with this Akoori, a flavourful scrambled eggs recipe courtesy of

Preparation: 8 minutes - Cooking Time: 12 minutes


  • 1 tbsp vegetable oil 15 mL
  • 2/3 cup finely chopped onion 150 mL
  • 2/3 cup chopped tomato 150 mL
  • 1 tsp grated fresh ginger 5 mL
  • 1 to 2 green chilies, minced 1 to 2
  • 1/2 tsp each: ground cumin and turmeric 2 mL
  • 8 eggs 8
  • Salt and pepper, to taste
  • 1 to 2 tbsp finely shopped cilantro or parsley 15 to 30 mL


Heat oil in a large non-stick skillet over medium heat. Cook onion until soft, stirring frequently, about 6 minutes.

Stir in tomato, ginger, chilies, cumin and turmeric; cook 2 minutes. Whisk eggs lightly in a medium bowl; season with salt and pepper. Stir eggs into tomato mixture; add half of the cilantro. Cook, stirring until soft, thick curds form.

Serve immediately, topped with remaining cilantro.

Serving Size: Makes 4 Servings

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