Cooking With Eggs

Get Cookin' with Power Packed EGGS!

While eggs can be added to almost any recipe to increase protein levels, they can also be a complete meal in their own right. With the addition of simple tasty ingredients there is no end to tasty menu variety eggs can provide.

Here are some quick, basic techniques for getting eggs into your regime ASAP.

Tool of the Trade: These gadgets will make it easy to get great results everytime:

  • Non-stick Skillet: The non-stick surface means you'll need just a tiny amount of cooking spray to make the perfect omelette.
  • Egg container: An airtight container keeps eggs fresher longer than cardboard cartons.
  • Egg separator: when you need to remove the yolks, forget about trying to master that side-to-side trick, this tool makes separation fool-proof.
  • Flexible spatula: For stress-free flipping and lifting
  • Egg whisk: For a fluffier omelette or scramble, beat eggs with a silicone whisk instead of a fork.
  • Egg Timer: Tells you when eggs are hard- or soft boiled – no matter how many eggs are in the pot.
  • Egg Cooker: Takes all the work out of cooking eggs. This gadget perfectly boils up to 7 eggs and buzzes when they are ready.
  • Egg slicer: Make fancy-looking egg slices to toss into your salads – or whatever meal can use a little more protein.

Technique #1: Scrambled Eggs

For a heartier, healthier scramble, toss in a handful of vegetables, grated reduced-fat cheese or chopped cooked chicken breast halfway through cooking.

This is what you'll need:

  • a bowl, 8-10-inch omelette pan or skillet
  • a whisk (or egg beaters, if you've got some)
  • rubber spatula
  • non-stick cooking spray

plus

  • 4 eggs
  • 4 tablespoons skimmed milk
  • teaspoon salt
  • dash of pepper

STEP 1
1n a bowl, beat together eggs, milk, salt and pepper with a whisk.

STEP 2
Spray a pan heated over medium heat with non-stick cooking spray. Put a drop of water in the pan to check the temperature – the water should sizzle. Pour egg mixture into the pan.

STEP 3
As the eggs begin to set, use a spatula to scrape the sides of the pan, forming large clumps.

STEP 4
Continue cooking until no visible liquid remains.

TIPS:

  • Egg whites take longer to cook than whole eggs because they contain more water.
  • To save yourself the labour of cracking and separating eggs for egg whites, try a pasteurised egg product.

Technique #2: Omelette

An omelette makes an easy dinner: just add a side salad or baked sweet potato.

This is what you'll need:

  • a bowl
  • 25cm omelette pan or skillet
  • whisk
  • fexible spatula or pancake turner
  • non-stick cooking spray

plus

  • 4 eggs
  • 4 tablespoons skimmed milk or water
  • teaspoon salt
  • dash of pepper

STEP 1
In a bowl, beat together eggs, milk or water, salt and pepper with a whisk.

STEP 2
Spray a pan heated over medium heat with non-stick cooking spray. Put a drop of water in the pan to check the temperature – the water should sizzle. Pour egg mixture into the pan.

STEP 3
With a spatula, push the edges of the mixture toward the centre so the uncooked egg reaches the pan. (You may need to tilt the pan as well).

STEP 4
When no visible liquid remains, top half of the omelette with desired filling ingredients. Fold the unfilled portion over the filled portion, and carefully slide omelette onto a plate.

TIPS:

  • You can fill an omelette with almost any food.
  • Be sure you heat refrigerator-cold foods to serving temperature and fully cook raw foods before cooking the omelette.

Technique 3#: Be A Whizz With Whites

Start with 4 egg whites + 2 tablespoons skimmed milk. Then add one item from each section, plus salt and pepper to taste. Standard Cup Measurement / 1 cup = 250ml.

1 Tspn Herbs:

  • Coriander
  • Tarragon
  • Basil
  • Parsley
  • Chives
  • Thyme

1/4 Cup Veggies:

  • sliced mushrooms
  • chopped tomatoes
  • chopped spinach (fresh or frozen)
  • broccoli
  • diced onions and peppers (equal parts)

1/8 Cup Cheese:

  • grated cheddar cheese
  • grated parmesan cheese
  • part-skim mozzarella cheese
  • Port Salut

Top it off with one of these:

  • 65 g prepared salsa:
  • 50 g cottage cheese
  • half a medium avocado, sliced

Technique #4: Hard-Boiling

The best way to hard-boil an egg is by not boiling it! You'll eliminate cracked eggs and overcooking by starting with cold water.

This is what you'll need:

  • a large saucepan,
  • eggs
  • water
  • spoon

STEP 1
Place eggs in a saucepan large enough to allow them to cook in a single layer. Add enough cold water to cover the eggs by 4-5 cms.

STEP 2
Heat the pan, uncovered, over high heat until the water comes to a rolling boil. Then reduce the heat to low and cook eggs an additional 10 minutes. Water should continue to boil gently.

STEP 3
Remove the pan from heat and run eggs under cold water or spoon them into a bowl of ice water until completely cooled.

STEP 4
Either peel and eat eggs immediately or store in the refrigerator for up to one week.

TIPS

How To Tell a Raw Egg from a Hard Boiled Egg

If you hold up two eggs and one is hard-boiled and the other is raw, you might wonder how to know which is which.

A simple test will reveal the answer. Spin them carefully on a countertop. The hard-boiled one spins and the raw one doesn't. This is because the hard-boiled egg is solid so everything spins in one direction, while the inside of the raw egg sloshes in different directions and, therefore, doesn't allow it to spin. Try it and see for yourself.

Alternatively, add a few drops of food colouring to the water when you hard-boil eggs. The shells will end up slightly coloured, making them easy to distinguish from raw eggs in your fridge.