There are lots of good reasons why eggs are referred to as “nature’s perfect food” and even more reasons why should be including them into your daily plan, beginning with the fact that they’re now included as a zero Points® food! A single egg can contain up to 6.3 grams of protein and is a great source of essential nutrients such as selenium, vitamin B12 and omega-3 fatty acids.
Fresh is best (most of the time)
Fresh eggs are ideal for the majority of preparation methods as they will ensure tight egg whites that won’t spread or expand while cooking. Hardboiled eggs are best made with eggs that have been in the fridge for a week or two, once they’ve been cooked run them under ice-cold water and you’ll find the shells peel off with very little effort.
To determine if an egg is fresh place it in a small bowl or glass full of water. If the egg sinks to the bottom while lying on its side the egg is fresh. If it floats to the top on its end the egg is past its prime. Somewhere in the middle? These eggs are perfect for hard boiling!
Poached eggs: It’s all about the timing
The thought of making poached eggs can be intimidating to the average home cook, but it doesn’t have to be! Begin with gently simmering water (not boiling) and add a tablespoon of white vinegar, this will help prevent the egg whites from breaking apart. You can omit the vinegar if your eggs are super fresh. A large shallow pan works best for three or more eggs while a saucepan makes quick work of one or two poached eggs. Once the eggs are in the water, set a timer for your preferred level of doneness:
- Soft poached: 2 minutes
- Medium poached: 4 minutes
- Firm poached: 5-6 minutes
Remove the poached eggs from the water with a slotted spoon and transfer to a warm plate lined with paper towel to drain before serving.
Make mini eggs cups for an amazing grab-and-go breakfast
Mini egg cups are incredibly easy to make at home and can be stored in the fridge for up to three or four days, which means they’ll always be a filling and nutritionally sound snack waiting for you. These versatile little egg cups can include endless combinations of zero Points foods, including fresh vegetables, herbs, greens, nonfat plain yogurt and shredded chicken breast.
Grated eggs: The greatest thing for salads
Hard boiled eggs can easily be grated into your favourite salad or salad dressing to add a protein boost without weighing down the rest of the ingredients. Make sure that the hard boiled eggs are well-chilled and firm throughout or else the yolk will crumble apart. Grated hard boiled eggs can also be added to grain bowls, tacos, roasted vegetables, and pasta dishes.
Create some stir-fry magic
Stir-fries often rely on meat, poultry or tofu for their protein, but eggs are an inexpensive and easy way to add some much-needed protein without worrying about extra prep. Using a fork or chopsticks, whisk together a couple of eggs with a teaspoon or two of cold water. For extra flavour, stir in fresh herbs, thinly sliced chili peppers or a drop of dark sesame oil. Pour the egg mixture into a non-stick skillet over medium heat, pushing the eggs into the centre while allowing the uncooked eggs to pool around the edges until you have a very thin omelet. Remove the omelet from the pan and roll up in the shape of a cigar. Slice the omelet into thin ribbons and add to the stir-fry before serving.