NDSU Extension - Benson County


| Share

Food Safety with Protein

A Taste

For Nutrition

By Kimberly Fox, Extension Agent

Family Nutrition Program/Family and Consumer Science


Food Safety with Protein

Food safety is always important, but is particularly important when dealing with protein foods.  Meat, eggs, and seafood in particular can easily be the cause of foodborne illness if we are not careful.  Here are some basic tips to ensure that the protein you eat will be safe and delicious.

  • Cook your meat (or other protein source) to a safe temperature to kill the bacteria.  Use a food thermometer.  Many times, food can be over cooked when a thermometer is not used leaving meat tough.  Color is not an indicator if meat is done.  The color change in meat is based on pH, not temperature.
  • Always separate raw, cooked, and ready to eat foods so that bacteria is not spread between them.
  • Wash cutting boards, knives, utensils, and countertops using hot, soapy water after preparing each food item.
  • Store raw meat, poultry, and seafood on the bottom shelf of the refrigerator so raw juices do not drip on to other foods.
  • Refrigerate thawed foods within 2 hours.
  • Do not rinse raw meat prior to cooking.  This spreads more bacteria than it gets rid of. 
  • Never defrost meat, poultry, or seafood on the counter or at room temperature.  Safe thawing methods include under cold water, in the refrigerator, or in the microwave.

Food safety is essential to keeping your family healthy and feeding them food that will help to nourish their body, not harm it.

Here is a recipe for breakfast burritos.  Feel free to add in more vegetables if you choose.  They are packed with delicious ingredients from the vegetable, grain, and protein groups.  Enjoy!

Breakfast Burritos


  • 4 eggs (large)
  • 1/8 cup corn (frozen)
  • 1 tablespoon milk (1%)
  • 1/8 cup green pepper (2 Tablespoons, diced)
  • 1/4 cup onion (minced)
  • 1/16 cup tomatoes, fresh (1 Tablespoon, diced)
  • 1 teaspoon mustard
  • 1/4 teaspoon garlic (granulated)
  • hot pepper sauce (optional)
  • 4 flour tortillas (8 inch)
  • 1/4 cup salsa (canned)


In a large mixing bowl, blend the eggs, corn, milk, green peppers, onions, tomatoes, mustard, garlic, hot pepper sauce, and salt for 1 minute until eggs are smooth.   Pour egg mixture into a lightly oiled 9x9x2 inch baking dish and cover with foil.  Bake for 20-25 minutes until eggs are set and thoroughly cooked.  Wrap tortillas in plastic and microwave for 20 seconds until warm. Be careful when unwrapping the tortillas. The steam can be hot.  Cut baked egg mixture into 4 equal pieces and roll 1 piece of cooked egg in each tortilla.  Serve each burrito topped with 2 Tablespoons of salsa.

Makes: 4 servings.  Each serving contains 247 calories, 3 grams of fat, 30 grams carbohydrates, 506 mg of sodium, 3 grams dietary fiber, and 11 grams protein. 


  • NDSU Extension Service
  • USDA, Food and Nutrition Service (FNS), Food Family Fun
Creative Commons License
Feel free to use and share this content, but please do so under the conditions of our Creative Commons license and our Rules for Use. Thanks.