Chances are, if you’re into fitness and eating well, you are consuming a lot of eggs. In our household, we go through about 6 – 7 dozen eggs a week! These little devils contain about 6 grams of high quality protein and zero carbs. The whites have absolutely NO fat and the yolk has about 5 grams of fat (only 1.6 grams of that are made up of saturated fat). The protein, all nine essential amino acids and vitamins and minerals found in eggs will help you build muscle, aid in muscle recovery and boost energy. Pretty incredible, huh!
Even though there are tons of creative ways to make eggs exciting, we keep it pretty simple most of the time. Whether they are scrambled, fried, poached or boiled, we typically opt for just eating them plain with a touch of salt and pepper. Watch out though, as easy as it is to throw in some spinach, salsa or cheese (gasp!) with your eggs, it’s just as easy to screw them up by cooking them incorrectly. An overcooked egg is no joke, they are disgusting and an under-cooked egg is a tad bit scary. I know there exists a few beasts out there that will eat their eggs raw, I’m just not one of those beasts. Gross. No thank you!
Justin and I both have screwed up plenty of eggs in our day, but after some research and tons of trial and error, we finally figured out the right way to cook our eggs! It only took us about 30 years to figure out, but that’s okay. We survived.
It’s important to note that Justin and I have two very different egg “philosophies”. Justin prefers to use more oil than me because he likes the extra fat. He will use a swirl or two of oil in the pan and I like just enough to keep the egg from sticking to the pan, about the size of a dime. A serving of eggs for Justin is 4 whole eggs, my serving is 1 whole egg and 3 whites. The yolk is my favorite part too, it’s just not fair! Justin likes a more cooked yolk and I like mine runny. He thinks i’m crazy for putting Sriracha on my eggs and I think it’s absolutely fantastic. Regardless of all of our differences, the methods we use to cook our eggs remain the same. Try them out, it will change your life!
Step 2: Immediately crack your eggs into the pan, do not wait for the pan to get hot. If you start with a hot pan, you will, for sure, over cook your eggs and they will probably end up way too firm and will brown.
Step 4: This is very important, if your eggs feel like they are starting to stick, pull the pan off the heat. Don’t stop stirring! When they begin to loosen up again, you can place the pan back on the heat. Repeat this process as needed, until the eggs are nearly done.
Step 5: (This step is optional) Add a dollop of PLAIN Greek Yogurt to the pan off the heat. I emphasize “plain” because I have made the ghastly mistake of putting vanilla Greek yogurt in on accident and it is beyond disgusting….although, the kids loved it. yuck. Adding yogurt, or a small amount of milk if you prefer, will make your eggs fluffier!
Step 6: Keep stirring until the yogurt is incorporated. Return the pan to the heat until your eggs reach your desired firmness.
These eggs are more steamed than they are fried, but it’s far more appetizing to keep the name “fried”. =0) Pictured below is a homage to Paleo. We had a “fried” egg on top of Paleo bread, guacamole and bacon.
Step 1: Place your non-stick pan on low heat and drizzle your oil of choice (we use EVOO) into the pan. You can also use Olive Oil Cooking Spray if you like.
Step 2: Immediately crack your eggs into the pan, do not wait for the pan to get hot. If you start with a hot pan, the whites will cook way too fast and you will end up with brown egg whites, a really runny yolk and probably some residual, slimy, uncooked egg white surrounding your raw yolk. Not good.
Step 3: Cover the pan with a lid. This will begin the steaming process. It’s important to make sure the heat is on low, if you have numbers on your dial, this is usually somewhere between 2 and 3.
Step 4: Do your best to not remove the lid. This is really hard to do, and I’ll be honest, I almost always lift the lid once or twice to check the progress, but I will, at the very least, wait a couple minutes before doing so. If you lift the lid too much the steam will dissipate and your eggs will take forever to cook.
Step 5: When your eggs are cooked to your liking, season with salt and pepper. Serve immediately.
If you want to really elevate your “fried” egg experience, try it on top of a toasted whole wheat English Muffin with all natural fig preserves, brie and prosciutto. Oh my goodness, this is my absolute favorite breakfast and I save it for special occasions like Mother’s Day or my birthday. I’m surprised I don’t have a picture of it, but I’ll for sure have one soon, because I have just talked myself into making this delectable treat this weekend. Definitely a cheat meal!
Everyone knows how to boil an egg right? Well, do your boiled egg yolks ever turn a funky grayish color? This is because you are over-cooking your egg. This method will produce a beautiful yellow yolk with a soft, super-yummy white every time!
Step 1: Place a dozen eggs in a heavy-bottomed pot and cover with cold water. Using cold water instead of hot/boiling will help keep your egg whites from getting rubbery.
Step 2: Place the pot, uncovered, on the stove on high heat. Add salt to the water if you prefer, but it’s not needed. Bring to a boil.
Step 3: Once the water boils, turn off the heat, and cover the pot with a lid. Remove the pot from the burner too if you have an electric stove top.
Step 4: Set your timer for 12 minutes.
Step 5: After 12 minutes run cold water over the eggs (still in the pot) to stop the cooking. This may take quite a bit of running water, but it is absolutely necessary to run the water until the eggs are cooled enough to stop the cooking process.
If you want to boil more than a dozen eggs at one time, increase the time in step 4 a couple minutes.
I don’t often make poached eggs because it’s pretty time consuming and difficult. I don’t have one of those magic poaching gadgets, so I’m forced to do it the hard way. When done right though, a poached egg is heavenly. I broke down and prepared Justin some Eggs Benedict for Father’s Day. Soooooo not healthy, but damn was it good.
Step 1: Fill a large, wide pot halfway with water and bring to a boil.
Step 2: Add the vinegar and reduce the heat until the water in the pan has no more bubbles.
Step 3: Swirl the water around gently with a slotted spoon so that it is slowly spinning in circle.
Step 4: Crack the eggs into a ramekin or small cup first, then gently drop each egg into the water while it’s still swirling. Cook the eggs for 3 to 4 minutes. I usually only cook one or two at a time, I don’t think I could handle more than that!
Step 5: Using a slotted spoon, remove the eggs from the pan and place on a paper towel to drain. Serve immediately.
Whew! That’s a lot of egg talk, but hopefully it will encourage all you to eat them more often. We have certainly enjoyed consuming the “incredible edible egg” far more than we used to using these methods.
Let us know how it goes in your kitchen and, as always, if you have any questions, we are here for you!