by Susan Greatorex

Whether you eat them for breakfast, lunch or dinner, eggs are an excellent choice.

The two-word reason: "nutrient dense," says Marilyn Tanner, R.D., L.D., an American Dietetic Association spokeswoman. That means you get a lot of good stuff — protein, vitamins, minerals — in a few calories. "Eggs are a great protein source," says Ms. Tanner. "If you're on a diet, protein helps satisfy your hunger.

"Give me an omelet instead of the pancakes any day," she adds. But make it with two eggs, not five, and pile on veggies to fill the plate.

Eggs have more monounsaturated and polyunsaturated fats than unhealthy saturated fats. The yolk has all the fat, which is why some dieters stick to egg-white omelets. But the yolk also has a lot of the vitamins and minerals.

The egg's prime benefit is its protein — a little more than 6 grams for one large egg, with 74 calories. The egg white alone offers 4 grams of protein with 17 calories.

Eggs also contain cholesterol. The American Heart Association says an egg a day is fine for most people, as long as you keep track of the cholesterol and saturated fats in your other foods, too. Ms. Tanner says you shouldn't eat more than one egg yolk a day if you have a history of high cholesterol or cardiovascular disease, but heed your doctor's advice.

How you cook the egg and what you put on it matters, too.Watch out for salt and for added saturated fats (from sauces and baked goods, for instance).

Combining eggs with vegetables and adding a little cheese can make a satisfying dinner.

About the only thing you don't get in an egg is vitamin C. Ms. Tanner suggests a glass of orange juice with your breakfast egg or a little lemon juice in your deviled egg recipe.

MEDITERRANEAN VEGETABLE STRATA
1 small zucchini
1 small Vidalia onion
1 red or green bell pepper
½ cup sliced mushrooms
1 large whole-wheat roll
6 large eggs
¼ cup reduced-fat sour cream
4 ounces softened reducedfat cream cheese
4 ounces garlic and herb feta cheese

Preheat oven to 425 degrees. Lightly oil or spray a cookie pan with olive oil. Slice vegetables and roast for about 20 minutes, turning once. Onions and peppers will take longer than mushrooms, which can be added when you turn the vegetables.

While vegetables are roasting, cut roll into small cubes (less than an inch). Spread cubes evenly over the bottom of a two-quart baking dish. Layer vegetables on top of bread. Spread crumbled feta cheese evenly over vegetables. Beat eggs with sour cream and cream cheese. Pour egg mixture over vegetables. Bake at 350 degrees for 45 minutes. Let sit for 10 minutes before serving. (You can prepare this dish in advance, refrigerate it and bake it in the morning.)

Cut into eight squares. Each serving contains about 178 calories, 11 grams protein, 10 grams fat, 90 milligrams cholesterol, 9 grams carbohydrate, 1 gram fiber and 326 milligrams sodium.

FLORENTINE-SWISS OMELET FOR ONE
2 large eggs
1 tablespoon water
About ½ cup shredded spinach, fresh or frozen (defrost and squeeze out the water)
1 thin slice reduced-fat Swiss cheese

Break eggs into small bowl. Add water and beat vigorously with whisk.

Heat a nonstick 8-inch skillet on medium heat. Pour in eggs.Watch carefully.When egg begins to firm, lift with a spatula and let uncooked egg run underneath. Top with cheese and spinach. Fold over and turn off heat. There will be enough heat to warm the spinach and melt the cheese.

Makes one omelet, with about 190 calories, 20 grams protein, 9 grams fat, 370 milligrams cholesterol, 1.5 grams carbohydrate, less than a gram fiber and 215 milligrams sodium.

BAKED EGGS
1 thin slice Canadian bacon
2 tablespoons shredded reduced-fat cheddar cheese
1 large egg
3 small asparagus spears

Put the Canadian bacon in the bottom of a one-cup ramekin or custard cup. Add the cheese. Break the egg into the cup. Decorate with pieces of asparagus.

Preheat oven to 350 degrees. Bake about 20 minutes, until yolk is set. Carefully slide contents onto serving plate.

A single serving contains about 120 calories, 14 grams protein, 6 grams fat, 193 milligrams cholesterol, less than 1 gram carbohydrate, less than 1 gram fiber and 368 milligrams sodium.

Egg Extras

• Egg separator. If you make custards, meringues or soufflés (or you want to avoid the yolk's cholesterol), you can separate yolks from whites easily and safely.
• Whisk. To get the perfect consistency for an omelet, a fork won't do. Whisk sizes vary — get one that fits your wrist action.
• Non-stick cookware. An 8- or 9-inch pan with sloping sides will help you move your omelet or fried egg around. You'll also want a flexible spatula. Hinged omelet pans ease preparation.
• Pushpins. If you're hard-cooking eggs for salads or deviled eggs, you want them to look good. That means round with bright yellow-orange yolks. Prick the large end of an egg with a clean bulletinboard pushpin. Slip the pricked eggs into gently boiling water and cook for 10 minutes. Remove the pan from heat and run cold water over the eggs.
• Ramekins. Individual baking dishes or custard cups can give everyone a chance to personalize an egg dish.