Experiment with low-calorie fillers like hummus or tuna for a satisfying high-protein snack. Try not to overcook your egg if you can. By boiling an egg for about ten minutes on the stove top, you destroy dangerous bacteria, but overcooking will lead to nutrient loss. Boiled eggs can be a headache to peel, but fortunately, there are tricks to getting a perfectly smooth egg without chipping away any of the protein-dense egg white.
Many grocery stores carry peeled hard-boiled eggs, too. For a dozen perfect hard-boiled eggs :. Tap the top and bottom of the egg on a hard surface and peel off the top and bottom. Firmly hold the egg, and blow the egg out. Add water to a pot or plastic container, place the egg inside, cover with a plate or lid and shake — no peeling involved. Crack the shell over a hard surface, insert a spoon under the shell and peel the shell away with the spoon.
Crack the egg and roll it over the counter, then peel the egg in cold water. When you cook a soft-boiled egg , you fully cook the white of the egg but not the yolk.
Cooked for five to six minutes, a runny yolk contains up to 50 percent more nutrients than a boiled or cooked yolk. This is the recommended method to cook an egg for the lowest calories with the most nutrients. All you need is a pot, stovetop and some water. Instead of cracking the egg against a surface, tap it against the counter or use a utensil to tap against the shell. Hold the egg under cool running water and peel away the shell. The gooey golden yolk of a soft-boiled egg is delicious on toast.
You may have eaten poached eggs in the popular dish known as eggs Benedict. Preparing a poached egg is a little more complicated than the other methods on this list, but it is a healthy way to eat an egg — as long as you skip the high-fat hollandaise sauce.
Nutritionally, a poached egg is similar to a soft-boiled egg. Instead, you carefully scoop the egg out of hot water with a spoon. The whirlpool will cause the egg white to wrap around the yolk. For a healthier homemade hollandaise sauce, try this recipe instead:. Frying an egg is not the lowest calorie option, but it certainly is a tasty way to prepare an egg.
Even though you need to use fat to fry an egg, you can still enjoy it as long as you pay attention to the type of oil and amount of oil you use. Aim to use an oil that is safe in high heat. Fats and oils have a smoke point or a limit. When they go beyond their smoke point, they start to break down and release free radicals in the food.
Free radicals can cause unhealthy inflammation in your body. The best high-heat oils to use to fry your eggs are:. Considering that one tablespoon of butter is a little over calories, use only as much as you need to coat the pan and keep the egg from sticking. Start with no more than half a teaspoon, and add more only as needed. Also, keep in mind that coconut oil will add the flavor of coconut to your eggs. While this might be an exciting fact to coconut-lovers, some might prefer a more traditional butter taste.
Beef tallow has close to the same amount of calories as butter and coconut oil, but it has less saturated fat. This is a good frying fat without coconut flavor. Loaded with vitamin E and low in saturated fat, olive oil is the healthiest oil to fry an egg in. To make a sunny-side up egg , the egg is never flipped. The bottom of the egg and the white part cooks, but the yolk stays runny.
The best way to cook a sunny-side-up egg is to use a low amount of heat. If oil spits during the process, turn the heat down. If the water evaporates, the pan is ready. If you use butter, let it melt. Sometimes, no matter how hard we try, part of the eggshell breaks off and gets into the pan. How many times can you recall chasing after a floating shell piece as it jumps away from your fingertip? The best thing to do if this happens is to take a piece of broken eggshell and use that, instead of your finger or kitchen utensil, to scoop up the eggshell.
An over-easy egg is similar to a sunny-side-up egg in that it preserves most of the yolk. However, this method requires cooking both sides of the egg. The benefit of preparing an over-easy egg is chances of undercooking the egg are less.
However, you expose the egg to more grease in the pan. Also, because the egg is heated on both sides, the yolk will lose more nutrients than if it was cooked sunny-side up. With this method, you crack the egg into the frying pan and pop the yolk.
You cook both sides of the egg, cooking the yolk and egg whites completely. However, you lose the highest amount of nutrients by cooking the yolk entirely, and you get all the fat from the pan on the egg, adding extra calories. Eggs can be baked in lots of different delicious recipes, from quiches to breakfast casseroles. Though eggs make yummy additions to a variety of baked dishes, this method, unfortunately, causes the most nutrient loss.
When eggs are baked for 40 minutes, they can lose up to 61 percent of their vitamin D, compared to 18 percent when boiled or fried. Is there a way to bake an egg while still maintaining its nutrients? Sound like someone you know? Everyone has their egg preference, and just like fried eggs, scrambled eggs and omelets are popular breakfast dishes — especially for those with a bit of a yolk phobia. Also, scrambling your eggs allows you to go stir-crazy and mix in all kinds of mouthwatering ingredients, from cheese and meats to veggies and pretty much anything else your heart desires.
When you scramble an egg, you are mixing all the parts of an egg and heating the yolk and whites equally—which actually overcooks the egg. This will cause yolk nutrient loss and oxidize the fat in the yolk. With that said, it is still better for your health to eat the whole egg instead of only scrambling egg whites, but if you can, try other methods to maintain more of the yolk for maximum nutrient levels.
On the bright side, your eggs are fully cooked and free of bacteria, and you can add nutrient-packed veggies to help make up for any nutrient loss in the yolk. For a bit of extra flair, you could also try cooking an omelet. Serve with macerated strawberries for a sweet treat. You only need four ingredients to make these light-as-air, bite-sized treats, perfect for an afternoon pick-me-up or lighter post-dinner sweet. Kelsey Ogletree. By Kelsey Ogletree August 13, Save FB Tweet More.
If you do prefer to eat egg whites, here are some of our favorite healthy recipes to try. Cloud Eggs. Mushroom and Egg White Omelet. Credit: Charles Masters. Credit: Greg DuPree. Slow-Cooker Angel Food Cake. Credit: Victor Protasio. Chocolate Chip Meringue Kisses. Credit: David Prince.
All rights reserved. Close Sign in. The nutritional profile of one large egg breaks down as 77 calories, 6 grams of fat and a handful of excellent vitamins, including A, B2, B5, B12, D and folate, as well as calcium and zinc. We all have that one friend who orders an egg white omelet at brunch, stripping their meal of much of its flavor and joy. But are they really doing right by their health by opting for the low-calorie, high-protein part of the egg?
Nutritionist Vanessa Rissetto expanded on exactly how dietary cholesterol typically behaves in the body. From eggs benedict probably not the healthiest to straight-up boiled, you have plenty of options. Fiber helps to draw cholesterol away from the body and also helps to keep you feeling full, so nutrient-dense meals mean more bang for your buck. Bottom line: Most people are actually really missing out on some excellent vitamins, minerals and good cholesterol when they skip the yolk.
So unless you have an underlying health condition that makes dietary cholesterol consumption a bad idea, go ahead — eat the whole egg. News U.
0コメント