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DietitianConsult
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Joined: 20 Jul 2004
Total Posts: 1989

PostPosted: Tue Dec 11, 2007 6:26 pm    Post subject: What about Egg Nog? Reply with quote

A Diet.com Member Asked:

My family loves Egg Nog, but isnít it really high in fat? Just how bad is it? I thought about making my own but donít of know any healthy recipes. Any suggestions?

Meghan McCarron,MS,RD,LDN
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DietitianConsult
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Joined: 20 Jul 2004
Total Posts: 1989

PostPosted: Tue Dec 11, 2007 6:28 pm    Post subject: Reply with quote

Well traditional egg nog is pretty high in calories and fat, but there are options. If you want to buy store bought, most stores now carry light or non-fat. I have tasted them myself and they taste great (I too am I fan of egg nog!).

Look at the differences:

6 oz regular egg nog: 257 calories, 14 grams of fat (8 grams saturated)

6 oz light egg nog: 180 calories, 3 grams fat (about 1.5 grams saturated)

6 oz non-fat egg nog: 150 calories, 0 grams fat

4 oz Silk SoyMilk Nog: 90 calories, 2 g fat

If you want to experiment and make your own, give the following recipe a try:

1 egg
Ĺ cup egg substitute
16 oz evaporated skim milk
Ĺ tsp vanilla extract
Ĺ tsp rum extract
Nutmeg

Beat egg, egg substitute and sugar, set aside. Warm milk until heated through- do not boil. Gradually beat warm milk into egg mixture. Return to stove and cook over low heat, stirring constantly until thickened. Again, do not boil. Stir in vanilla and rum extract and chill thoroughly. Sprinkle with nutmeg and enjoy. Make 4 servings (1 serving = 6 oz)

**Food Safety Tip: make sure you cook the milk and egg mixture thoroughly. Egg based sauces, custards and beverages need to heated to 160 degrees.**

Per 6 oz: 179 calories, 1.4 grams fat and 386 mg calcium!

The best thing about egg nog, besides holiday warmth is that a small serving is very satisfying due to its richness. Enjoy!

RDShauna

Meghan McCarron,MS,RD,LDN
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