Egg-cellent Ways to Prepare Eggs!

Eggs are a nutritious food that can be prepared in so many different ways and can be enjoyed any time of the day. Eggs are often used in both cooking and baking. In this article, you’ll learn 9 different ways to prepare eggs. 

Nutrition

Eggs are a good source of protein, healthy fats, and vitamins A, D, and B12. One large egg contains about 75 calories, 5 grams of fat, 6 grams of protein, and no carbohydrates. Eggs are also a source of cholesterol, providing about 187 mg per large egg. Eggs are a nutritious food that can be prepared in so many different ways and can be enjoyed any time of the day. Eggs are often used in both cooking and baking. In this article, you’ll learn 9 different ways to prepare eggs.
Cholesterol is thought to increase the risk of heart disease. This is kind of true, however, our bodies need cholesterol to make hormones, vitamins, and minerals, and to help build cells in our body. The liver makes cholesterol on its own, but when we eat more trans and saturated fats, the liver will produce more. 

In addition, there are two types of cholesterol. The first cholesterol is your LDL or low-density lipoprotein, otherwise known as “bad” cholesterol. This increases your risk of heart disease. The other is called your high-density-lipoprotein or “good” cholesterol, which absorbs your cholesterol in your blood and carries it back to the liver, flushing it out of the body.  Because eggs contain cholesterol, you may have heard that eggs are bad for you or that you should limit the number of eggs you eat. This is not true, and consuming 1 to 2 eggs daily for a healthy individual is safe. 

More recent research has shown that dietary cholesterol is not as much of a risk factor for heart disease as it was once believed to be. Current studies show no significant association between egg consumption and the risk of cardiovascular disease. 

It might be that breakfast foods that are typically eaten with eggs can be high in saturated fat, like bacon, butter, and sausage. Eating too much saturated fat can lead to an increased risk of heart disease.  

Hard and Soft Scrambled Eggs 

One way to prepare eggs is to scramble them. Scrambled eggs can be made either hard or soft. 

The main difference between soft and hard scrambled eggs is how quickly and fully they’re cooked. Hard scrambled eggs are cooked over a medium temperature until they are fully set and dry. Soft scrambled eggs are cooked over a low temperature and are removed from the skillet while still slightly damp.

To make scrambled eggs:

1. Crack the eggs into a medium bowl and add the milk or water. Whisk until smooth and combined, with no streaks of egg white remaining.
2. Brush a small nonstick skillet with olive oil, or melt a little butter in a small nonstick skillet. Bring to medium heat (or low heat if you’re making soft scrambled).
3. Pour in the eggs, and let them cook for a few seconds without stirring. Pull a rubber spatula across the bottom of the pan to form large, soft curds of scrambled eggs.
4. Continue cooking over medium-low heat, folding and stirring the eggs every few seconds. Scrape the spatula along the bottom and sides of the pan often to form more curds and to prevent any part of the eggs from drying out.
5. Remove the pan from the heat when the eggs are mostly set, but a little liquid egg remains. Season to taste with salt and pepper and garnish with chopped fresh chives, if desired.

Hard-Boiled Eggs 

Hard-boiled eggs are very common on Easter. They also make a frequent appearance at potlucks and Super Bowl parties as deviled eggs. They are also great to add to make protein-style snack boxes, salads, and sandwiches.

To make hard-boiled eggs:

1. Place the eggs in a medium pot and cover with cold water by 1 inch. Bring to a boil, then cover the pot and turn off the heat. 
2. Let the eggs cook covered for 9 to 12 minutes, depending on your desired doneness.
3. Transfer the eggs to a bowl of ice water and chill for 14 minutes. This makes the eggs easier to peel. Peel and enjoy!

Soft-boiled eggs 

Soft-boiled eggs are often used in ramen but can be used for a variety of other dishes. To make soft-boiled eggs:

1. Fill a medium pot with water and heat to a gentle simmer, just below boiling. Using a slotted spoon, carefully lower the eggs into the water and let simmer for 7 minutes (6 minutes for a runnier egg). Set a bowl of ice water nearby.
2. Remove and chill immediately in the ice water for a minute or two until the eggs are cool enough to handle.
3. Tap the bottom of each egg to crack off a little bit of the shell.
4. Take a small spoon and carefully slide it in and around the egg to loosen and remove it from the shell. This takes a little bit of practice to get exactly right. If your first eggs aren’t perfect, it’s ok. They’ll still be delicious!
5. Season eggs with salt and pepper, to taste.

Poached Eggs

Poached eggs can be intimidating to cook, but with a little practice, you’ll master it in no time. For poached eggs, you’ll need white vinegar. 

1. Crack the egg into a small bowl.
2. Bring a medium pot of water to a gentle boil. Add the vinegar and stir the water so that it moves in a circular motion. Gently drop the egg into the water, give the water one more gentle stir, and cook for 3 1/2 to 4 minutes.
3. Scoop the egg out with a slotted spoon and test for doneness, and serve.

Pickled Eggs 

Picked eggs also make a great edible garnish on various hors d’ouevres plates. They’re delicious in any recipe that calls for a hard-boiled egg. You can use them to prepare your favorite deviled eggs or egg salads. They also make an interesting accent grated onto asparagus or tossed salads. They’re tangy, salty, and a little bit sweet.

To make pickled eggs:

1. Combine 1 cup of water and the beet in a small pot and bring to a simmer. Cook for 20 minutes, or until the beet pieces are fork-tender. Add the vinegar, remaining 1 cup water, sugar, and salt and simmer for 1 minute, or until the sugar is dissolved. Let the brine cool to room temperature.
2. Transfer the brine to a large jar, 2 medium jars, or a medium glass bowl. If you’re making yellow eggs, stir in a pinch of turmeric, if desired, for a brighter yellow color. Add the eggs, and make sure they are submerged (you can top them off with an additional 1-2 tablespoons water if you need to). Cover and chill overnight. The eggs will intensify in flavor and color the longer they are pickled. We suggest waiting at least 2-3 days before eating them. Store in the fridge for up to 1 week.
3. When you’re ready to eat, season the halves with pinches of salt and pepper.

Sunny Side Up 

Sunny side-up eggs are a classic breakfast staple that can be enjoyed in a variety of ways. These eggs are fried on one side only and have a runny yolk. They can be eaten on their own or used to top various dishes, like avocado toast, sandwiches, burgers, and more. They’re a great way to add protein to your morning meal or elevate the flavor of other dishes.

To make sunny-side-up eggs, follow these simple steps:

1. Heat a non-stick frying pan over medium-high heat.
2. Once the pan is hot, add a small amount of butter or oil to the pan.
3. Crack an egg into a small bowl or ramekin. This makes it easier to slide the egg into the pan without breaking the yolk.
4. Carefully slide the egg into the pan.
5. Let the egg cook until the white is set and the yolk is still runny. This should take about 2-3 minutes.
6. Once the egg is cooked, use a spatula to remove it from the pan carefully.
7. Season the egg with salt and pepper to taste.
8. Repeat the process for as many eggs as you want to make.
9. Enjoy your sunny-side-up eggs on their own or add them to your favorite breakfast or brunch dish for a delicious and satisfying meal.

Over Easy, Over Medium, and Over Hard Eggs 

This preparation method is similar to sunny-side-up eggs. The only difference is that you flip the egg and cook the other side, too. By doing this, you are hiding the egg yolk inside the egg whites. 

For over-easy eggs, the yolk still be runny like the sunny-side-up egg. Over medium is cooked slightly more, and over hard is the most cooked. In over-hard eggs, the yolk is completely cooked. 

To make any of these pan-fried eggs: 

1. Heat a non-stick frying pan over medium-high heat.
2. Once the pan is hot, add a small amount of butter or oil to the pan.
3. Crack an egg into the pan.
4. Let the egg cook for about 1-2 minutes, or until the bottom of the egg is set and the edges are slightly crispy.
5. Using a spatula, carefully flip the egg over.
6. Let the egg cook for an additional 30 seconds to 1 minute, or until the white is fully cooked but the yolk is still runny.
7. Once the egg is cooked to your liking, use a spatula to remove it from the pan carefully.

Omelette 

Eggs are a key ingredient in making omelets, a dish that can be customized to suit your liking. Omelets are a great way to use up leftovers or incorporate more vegetables into your breakfast. 

The eggs provide a protein-rich base for the dish and hold all of the fillings together. 

To make an omelet: 

1. Whisk together eggs with a splash of milk or water, then pour the mixture into a hot, greased pan. 
2. Let the eggs cook for a minute or so, then add any fillings you like, such as cheese, vegetables, or meats. 
3. Use a spatula to fold the omelet in half, then cook for another minute until the filling is heated through and the eggs are fully cooked. 

Serve hot and enjoy!

Frittata 

Frittatas are a great option for feeding a crowd or meal-prepping for the week ahead because they can be made ahead of time and reheated easily. Frittatas can be served hot or at room temperature and make a delicious and filling breakfast, lunch, or dinner.

To make a frittata:

1. Preheat oven to 375°F (190°C).
2. In a mixing bowl, whisk together eggs with a splash of milk or cream.
3. Heat a greased oven-safe skillet over medium heat on the stove.
4. Add any fillings you like, such as cooked vegetables, cheese, or meats, and cook until heated through.
5. Pour the egg mixture into the skillet and stir gently to distribute the fillings evenly.
6. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the eggs are set and the top is golden brown.
7. Remove the skillet from the oven and let the frittata cool slightly before slicing and serving.

Tip:  Cook your veggies ahead of time to ensure they are cooked well.

Deviled Eggs 

Deviled eggs are a classic appetizer that is often served at parties. The dish is made with hard-boiled eggs that are cut in half, and the yolks are mixed with different ingredients to make a flavorful filling. The filling is then piped back into the egg white halves, creating a tasty and visually appealing dish.

To make deviled eggs, follow the instructions for making hard-boiled eggs. Then, complete the steps below:

1. Cut the eggs in half lengthwise and scoop out the yolks into a separate bowl.
2. Mash the yolks with a fork, then add mayonnaise, dijon mustard, white vinegar, salt, and pepper. Mix until smooth and creamy.
3. Spoon the yolk mixture into a piping bag fitted with a large star tip. Alternatively, you can use a plastic bag with a corner snipped off.
4. Pipe the mixture back into the egg white halves. If you don’t have a piping bag, you can use a spoon to fill the egg halves.
5. Sprinkle the deviled eggs with paprika or chopped fresh herbs, if desired.
6. Chill the deviled eggs in the refrigerator for at least 30 minutes before serving.

Conclusion

Eggs are a nutrient-dense food packed with protein, vitamins, and minerals and can be prepared in different ways. You are now an eggs-pert in cooking eggs. There are many recipes available online to experiment with, so get creative and have fun in the kitchen! For more wellness and nutrition information, visit our website! 

References

Anne Harguth, R. D. N. (2023, January 10). Is it healthy to eat eggs every day? Mayo Clinic Health System. Retrieved April 11, 2023, from https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/is-it-healthy-to-eat-eggs-every-day  

Klimek, S. (2022, October 27). 14 ways to cook eggs, explained. Tasting Table. Retrieved April 11, 2023, from https://www.tastingtable.com/1074674/ways-to-cook-eggs-explained/ 

Lowry, T. S. (2022, January 24). The biggest mistakes you’re making with eggs. Tasting Table. Retrieved April 11, 2023, from https://www.tastingtable.com/738725/the-biggest-mistakes-youre-making-with-eggs/ 

Xia, P. F., Pan, X. F., Chen, C., Wang, Y., Ye, Y., & Pan, A. (2020). Dietary Intakes of Eggs and Cholesterol in Relation to All-Cause and Heart Disease Mortality: A Prospective Cohort Study. Journal of the American Heart Association, 9(10), e015743. https://doi.org/10.1161/JAHA.119.015743 

YouTube. (2022, August 23). The incredible new way to poach eggs that never fails | Epicurious 101. YouTube. Retrieved April 11, 2023, from https://www.youtube.com/watch?v=mrq3iZcvHAw

YouTube. (2015, January 10). The perfect sunny-side-up egg – kitchen conundrums with Thomas Joseph. YouTube. Retrieved April 11, 2023, from https://www.youtube.com/watch?v=Qn1I7ZD5PHc