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The mighty egg is just as nutritious as it is delicious. Loaded with protein, iron, calcium, and nutrients including vitamins A and E, an egg is a healthy ingredient that can be added to a variety of dishes or simply eaten alone. Eggs are so versatile that there is always a new way to cook them, which constantly mixes things up in the kitchen. But with so many different ways to prepare eggs, how can you make sure to keep the nutritional value high throughout the cooking process? Here are a few healthy ways to cook eggs and gain all the nutritional value they offer.
Scrambled: Nothing is better for breakfast than scrambled eggs. In a small bowl, whisk together a few eggs and cook them in a skillet over medium-low heat with a small amount of coconut oil. Add fresh vegetables like bell peppers and mushrooms and serve with some whole-grain toast.
Omelette: A classic omelette is the perfect option for breakfast or brunch. In a small bowl, whisk together a few eggs and cook them in a nonstick skillet over medium heat, making sure to create an even layer in the skillet. Add spinach, onions, and feta cheese in the center and fold sides over. Or you can even keep the omelette plain while still sustaining all the nutrients.
Hard-Boiled: This preparation of eggs is great for snacks or breakfast on-the-go. It can also be easily packed for lunch because it is protected in the shell. Cook the eggs by placing them in a pot of cold water so that they are completely covered. Turn on heat and bring to a simmer. Immediately remove from heat, cover, and let stand for 15 minutes.
Quiche: The most popular quiche is the classic quiche Lorraine, which is full of heavy cream and cheese. However, there are healthier options for preparing quiche. First off, omit the heavy crust. Mix eggs with vegetables such as broccoli, onions, and mushrooms, add some light cheese or feta cheese, and mix in some cubed chicken or turkey. Bake in a pie pan until just set in the center. Serve with a side salad for a healthy lunch or dinner.
Poached: Poached eggs are great because they have no extra fat and retain all the nutrients. Bring a pot of water and a bit of vinegar to a simmer. Crack the egg into a separate bowl and gently place in the water. You can even poach an egg in the microwave for a quick and easy alternative.
Eggs can be nutritious and tasty ingredients to add to not just breakfast, but any meal. Remember to make sure that your eggs are fresh and try to buy them from a local farmers' market if they are available. Prepare your eggs in one of these healthy ways to retain all the nutrients — and have a delicious meal.
Emily Jacobs is the Recipe editor at The Daily Meal. Follow her on Twitter @EmilyRecipes.
13 Simple Ways to Cook Eggs
Soft or hard, fried or baked, poached or scrambled, eggs are perfect for serving at breakfast or any time of the day, which makes them a perfect keep-it-interesting ingredient option when we're all doing more cooking at home. They're one of the least expensive and most versatile sources of animal protein, with a dozen sometimes priced as low as $1 on sale. A few good tips to keep in mind when cooking eggs: Cast-iron cookware can react chemically with egg whites, turning eggs a harmless — but unappetizing — green. If possible, use nonstick cookware instead. The best way to test an egg for freshness is to put it in the bottom of a bowl of water. Fresh eggs rest on their sides, while questionable eggs float. Egg products are featured in a wide variety of sophisticated fare, but even an inexperienced cook can master the simple recipes here with ease.
Sausage and Mushroom Frittata
Mitch Mandel and Thomas MacDonald
These Italian open-faced omelets are lighter than their American cousins since they're less likely to be loaded with cheese and more likely to be stuffed with vegetables. You're going to want to make this mushroom and sausage frittata recipe all the time.
Get our recipe for a Sausage and Mushroom Frittata.
How to: Cook an Egg
When compiling research for this post, I landed on a post that lists over 100 ways to cook an egg. That’s insane!!
It can get pretty overwhelming, in my opinion, to wrap my head around all the various methods and know which ones are the most reliable.
I’ve narrowed it down to this shortlist of 5 of the most widely-used ways to cook eggs:
- Sunny side up
Below you’ll find the entire guide to cooking eggs explaining the steps to complete each cooking method and how best to use each type of egg.
5 Healthy Ways to Cook Fish
Save your butter for baking. We&aposve got five healthier ideas for cooking fresh fish so it turns out moist and delicious. Check out these top-rated fish recipes, and don&apost miss our tips on how to buy fresh fish.
1. Grilled Fish
When you&aposre grilling fish, keep a close watch. Fish only takes a few minutes per side to cook. If the fillets are an even thickness, sometimes they don&apost even require flipping--they can be cooked through by grilling on one side only.
- Brush the fish lightly with oil or spray with nonstick cooking spray.
- Place fish near the edge of the grill, away from the hottest part of the fire. (Don&apost try to lift up the fish right away it will be stuck to the grill).
- Start checking for color and doneness after a few minutes, once the fish starts to release some of its juices.
- Flip the fish over when you see light grill marks forming.
2. Poached Fish
This gentle cooking method is perfect for all kinds of seafood. Poaching keeps fish moist and won&apost mask the delicate flavor of the fish. To poach fish, use vegetable or chicken stock, or make a court-bouillon, a homemade broth of aromatic herbs and spices.
- Use a pan big enough to lay each piece of fish down flat.
- Pour in enough liquid to just barely cover the fish.
- Bring the liquid to a simmer, and keep it there.
- If you see any bubbles coming up from the bottom of the pan, it&aposs too hot--the liquid should "shimmer" rather than bubble. The ideal poaching temperature is between 165 and 180 degrees F (74 to 82 degrees C). Gently simmer until the fish flakes easily with a fork.
3. Steamed Fish
Steaming is another gentle cooking method. It produces a mild-tasting fish that is often paired with a flavorful sauce.
- Rub the fish with spices, chopped herbs, ginger, garlic, and chile peppers to infuse flavor while it cooks.
- Use a bamboo steamer or a folding steamer basket with enough room for each piece of fish to lie flat.
- Pour about 1½ inches of water into the pan.
- Place the steamer over the water, cover the pot, and bring the water to a boil.
- Begin checking the fish for doneness after 10 minutes.
4. Broiled Fish
When the weather&aposs not right for grilling, try broiling instead. Broiling is great when you want a fast, simple, hassle-free preparation with delicious results. It gives fish a nicely browned exterior with the convenience of a temperature-controlled heat source. Just follow the basic grilling instructions above. For easy cleanup, line the broiler pan with a piece of foil.
When it comes to hard-boiled eggs, there are two types of people: Those who add the eggs to a pot of water and then bring it to a boil, and those who add them after the pot is already boiling. Does either make a difference? Not really. However, it’s important to flash the eggs in cold water after cooking them, because, according to Michelle Dudash, R.D.N, creator of Clean Eating Cooking School, “that’s what prevents the eggs from getting grey.” Everyone seems to agree on that.
One excellent trick to keep in mind when boiling eggs is that the older they are, the easier it is to peel them. “Because they lose water over time, there’s an air gap between the shell and the eggs,” making younger eggs especially difficult to de-shell, explains Dudash.
Of course, if you’re dying for a hard-boiled egg, but just bought a fresh carton, George Weld of the Brooklyn restaurant Egg recommends piercing the shell with a clean thumbtack. Though he doesn’t know if it’s a scientifically proven trick, he finds, “that it makes them easier to peel.”
7 Genius Ways To Cook Your Eggs Without A Skillet
I love eggs. You love eggs. Everybody loves eggs. But apparently, nobody wants to bother cooking them. We know this because of the ridiculously long line encountered at practically every restaurant in America between the hours of 10 AM and 2 PM on Saturday and Sunday.
Which is a bit odd, since cooking eggs isn't all that difficult. Just add them to a hot skillet, stir or flip, scrape them onto a plate, and eat.
But perhaps after a hellish week at work or when you're just not fully awake yet, that's asking too much. Maybe, in order to tame those monstrous brunch lines, what we need are some even easier ways to make really delicious eggs.
Fortunately, there are plenty of ways out there. Here are 7 to try the next time you can't deal with busting out your skillet&mdashor waiting an hour for a table at the local greasy spoon. (Lose up to 15 pounds in just 30 days with this revolutionary superfood plan from the publisher of Prevention!)
Trying to zap a whole egg is a recipe for disaster (holy explosion!). But scrambled eggs are another story, according to Dashing Dish. Just pour your beaten eggs into a mug with your favorite veggies, cheese, or meat then add a splash of milk to keep the eggs moist. Cook on high for 2 minutes, and breakfast is ready.
You don't have to be a short-order cook to make eggs for a crowd. Just crack them onto a sheet pan over a bed of greens, like Healthy Nibbles and Bits, and bake them in the oven. Fifteen minutes later, you've got perfectly runny sunny-side-up eggs, with zero time spent slaving over the stovetop.
You already use your slow cooker for pulled pork and chili. But it can turn out a mean frittata, too. To make sure you can pull yours out in one piece, line the inside of your slow cooker with parchment paper before pouring in your frittata mixture, says Running to the Kitchen. Genius, right?
Mini-frittatas are cute and make portion control a cinch. And if you don't feel like shelling out for those individual ramekins, you don't have to. Cooking your eggs in a muffin tin, as on Kristine's Kitchen Blog, works just as well. Bonus: You can make a batch, freeze them, and reheat the leftovers for lightning-fast breakfasts all week long.
Mason jar eggs are a lot like muffin tin eggs. Except, instead of pulling your little frittatas out of the tin, you can eat them straight out of the vessel you cooked them in. Do like Skinny Fitalicious and put your add-ins in the bottom of a greased jar, then layer the beaten eggs over top. Then bake, grab your hot little jar, and go to town.
These look like a lot of work, but they couldn't be simpler, says The Lean Green Bean. Instead of pouring your beaten eggs into a skillet, just pour them in a waffle iron. And unless you're into sweet eggs, there's no syrup required.
You might have seen eggs baked in an avocado or bell pepper. But a sweet potato? Will Cook for Friends scoops out some of the flesh of cooked, halved sweet potatoes, then cracks an egg right in the middle. Add some crumbled bacon and a drizzle of sriracha, and you've got one heck of a trendy breakfast&mdashno waitlist required.
Cook in some eggs or egg whites into your oatmeal for a balanced meal of protein and carbohydrates in the morning, a surefire way to keep you nourished and satiated throughout the day.
Eggs can be added to both savory and sweet bowls, so experiment with different flavors to see how you best like your oats with eggs.
The potluck, picnic, and party dish classic, Deviled Eggs are essentially just hard-boiled eggs whose yolks have been mashed with mayo and a bit of sour cream and then topped with salt, pepper, and paprika. So with a little dairy-free sour cream, they're a cinch to make dairy-free. This recipe is our go-to for parties, get-togethers, and snacks try topping yours with different spices and herbs to change it up!
Egg Recipes That Prove It's More Than Just A Breakfast Ingredient
Eggs are an every day, versatile ingredient that can pretty much be used for any type of meal (not just for breakfast). We're talking Egg-In-A-Hole Burgers, Avocado Egg Boats and BLT Egglets. The list of egg recipes goes on and on. Often, they make up the base for many recipes including pancakes and waffles. And they're a go-to for whipping up easy, delicious meals. Stuck for some egg-spiration? We've got plenty of recipes for you to try, and we're positive they won't disappoint!
Stuffed avocados are our favourite way to eat the power fruit. It's creamy texture pairs perfectly with a just set egg and crispy bacon. It's a power breakfast move or healthy snack that will keep you moving!