TASTY AND GOOD FOR YOU
Check out these egg- cellent ideas for protein- rich dishes!
Eggs make the perfect base for meals or snacks. And since they are so versatile, you can get creative and whip them into savoury entrees, brunch dishes, desserts, and even healthy cocktails. Here are our favourite ways to enjoy them.
Soft- boiled eggs
Sliced hard-boiled eggs are great on salads or in sandwiches, but soft-boiled eggs in the morning are a treat. Make sure to boil them for only a few minutes if you want yolks that are still runny.
Stuffed with scrambled eggs, lean turkey sausage, and diced tomatoes, a wholewheat breakfast burrito is actually a healthy, filling lunch option. Add some lowcal guacamole for an extra flavour boost.
Mash hard-boiled eggs and flavour with mustard. Then add pepper, chopped celery, parsley and almond slivers for a healthy egg salad. Layer the mixture between slices of bread for a hassle-free lunch.
Egg white omelette
If you’re monitoring your cholesterol levels, you can still enjoy the benefits of eggs. Separate the cholesterol-free egg whites from the yolks to make a heart-healthy omelette.
An entire corn and bell pepper quiche will keep you satisfied for days. Making it with egg whites and soya milk gives it a healthful twist.
Beat a few raw eggs together and scramble for a quick, satisfying breakfast. Make it the perfect portable meal by piling the eggs on top of a toasted English muffin, which is low in carbs and calories.
Sunny side up
A delicious sunny side up takes only minutes to cook. While you’re at it, chop up some potatoes and veggies to toss into the pan and whip up a stir-fry to accompany your protein-packed egg.
Fold mushrooms and diced bell peppers into an omelette for a nutritious, veggie-packed dish. One tip for making omelettes extra creamy? Beat some nonfat milk into the egg batter before frying.
A perfectly poached egg on a slice of wholegrain toast is delicious. And since it’s cooked in nothing but water with a dash of vinegar, poaching is one of the healthiest ways to prepare an egg.
Give creamy devilled eggs a makeover with fat-free mayonnaise and chopped celery. If you’re entertaining, impress guests by adding a dash of curry powder and a squeeze of lemon juice to the yolks.
A steamer is much easier to clean than scraping dried yolk off a frying pan! Whisk several eggs together with water or lowsodium chicken broth, pour into individual cups or a large bowl, and place in a steamer.
Egg drop soup
Drizzle slightly beaten raw egg into a pot of boiling broth for an instant protein boost. This results in white and yellow egg swirls that cook immediately before you add cornstarch to thicken the soup.
Chopped egg salad
If you’re trying to find a good use for spare hardboiled eggs, chop into quarters and place them over a simple mix of greens. The eggs do double duty by adding nutritional value to the salad and keeping you feeling full for hours!
One- minute eggs
The fastest way to cook an egg is in the microwave. Beat a raw egg with a little non-fat milk, pour into a microwavesafe mug, and heat for just one minute. Feel free to season with herbs or spices.
All you have to do is immerse hard-boiled eggs in a marinade of soya sauce and tea. They’re a great, healthy, on-the-go snack!
For an impressive-looking brunch dish, carve out a hole in the centre of a breakfast bun, drop a raw egg into it, and place it in the oven to bake. Tip: Use multigrain rolls for a fibre boost.
Like its cousin the omelette, the frittata is fast and easy to assemble. The important thing is to use low-fat cheese and lots of vegetables such as tomatoes and spinach.