Category: Eggs

Hard Boiled Eggs

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Hard Boiled Eggs

  • Servings: 6 Eggs
  • Difficulty: Easy
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Maybe it’s just me, but I have struggled over the years making hard boiled eggs. Too cooked, under cooked, can’t peel them without removing at least half the white off the egg. Can I say, quite frustrating.

I will not take credit for this but it really really worked. I went looking at America’s Test Kitchen https://www.americastestkitchen.com and found the method below. I’ve used their recipes before so why not try this one. It worked the first time out. Thank you.

Healthy snacks that are good and leave you satiated are few and far between. Here is one I found.

Ingredients

  • 6 large eggs
  • Water and ice

Directions

  1. Put about 1inch of water in sauce pan and bring to boil.
  2. Put 6 large eggs into a steamer basket and put in pot.
  3. Cover and reduce heat to medium and cook for 13 minutes.
  4. Put 2 cups of water and 2 cups of ice cubes in a large bowl.
  5. Submerge the eggs in the ice water for at least 15 minutes.

Nutritional facts per serving

  • Calories 78
  • Fat 5 g
  • Sugar 0.6 g
  • Carbohydrates 0.6 g
  • Protein 6 g
  • Fibre 0 g

Did that sound easy enough? It is and it works. The trick is to only take your eggs out of the fridge when you are about to put them in the steam. Putting cold eggs in the steam prevents the proteins in the egg white to fuse with the surrounding membrane making it possible to peel nicely.

Doing it this way causes the eggs to form a solid gel that shrinks and pulls away from the membrane. I’ve even doubled the recipe and it worked. Just make sure that your eggs are covered when you put them in the ice water. You don’t even need to peel them right away.

Trust me, making hard boiled eggs, going forward, will be easy. Think of all the things you can do to them at Easter time. You can really have fun and make them your own.

Egg Cups

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Egg Cups

  • Servings: 12
  • Difficulty: Easy
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Ingredients

  • 3 eggs
  • 250 ml of egg whites (8 ounces)
  • 1 tbsp of milk
  • salt and pepper
  • 1 cup cooked turkey or chicken chopped
  • 1 cup chopped raw spinach
  • 1/2 cup chopped sun-dried tomatoes

Directions

  1. Preheat your oven to 350.
  2. In a large bowl, whisk 3 eggs, egg whites and milk along with the salt and pepper. In another bowl mix your other ingredients. Your turkey with cilantro and sundried tomatoes. (or variation you like).
  3. Spray muffin tin with non stick cooking spray (I used silicon muffin inserts and he used a silicon muffin pan).
  4. Arrange your ingredients at the bottom of each muffin tin.
  5. Using a soup ladle, put your egg mixture into each tin on top of the other ingredients.
  6. Bake for 15-20 minutes until the tops of the egg cups get big and fluffy and slightly golden brown on top.
  7. Let cool for a few minutes before popping them out of the muffin tin.

Nutrition Per Serving

  • Calories 90
  • Fat 4.9 g
  • Sugar 0.8 g
  • Carbohydrates 2.4 g
  • Protein 6.6 g
  • Fibre 1.2 g

A young chef came to me with this. What he loved about this was the versatility. He has done this at home over a dozen times and each time he uses what he has in the fridge. When he asked if we could do this together he reminded me that depending what I used, this was low in fat, low in cholesterol, with high protein. They can be used as part of breakfast, a protein snack, or as an hors d’oevres.

The prep time includes cooking your chicken or turkey or saussage. The versatility is fun. He has one version he calls Tex-Mex which is 1 avocado diced, 1 diced bell pepper, a little jalapeño and a little cilantro. I tried mine with hot italian sausage. I will say, careful what you use. Mine made this a little oily. If you use something that is fatty, make sure you remove as much of the fat as possible. You can have so much fun with this and make them your own.

Protein Rice Salad

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Protein Rice Salad

  • Servings: 2
  • Difficulty: Easy
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Who says salad needs to be boring? Not me. I used to say that a salad was a side not a meal, now I know better. Here is a version that I have done. It’s a great summer meal.

Ingredients

  • 2 cups of spinach
  • 1 cup shredded carrot (I use the carrot peeler to get thin strips instead of shredded)
  • 1/2 cup of cooked white rice (brown rice would be better)
  • 1 can of tuna
  • 2 large hard boiled eggs
  • 1 large red bell pepper cut into thin strips
  • 2 tbsp of chopped green onion
  • 2 ounces of cheddar cheese cubed
  • 2 tbsp of apricot jam or jelly
  • 1 jalapeño (optional)
  • Salt and pepper to taste

Directions

  1. Assembly is easy. Divide everything in two. Put spinach at bottom of large bowl.
  2. Cover with rice.
  3. Spread the carrot around the bowl.
  4. Spread the red pepper, green onion, and jalapeño if used.
  5. Put the sliced egg, the ball of tuna and cubed cheese dividing the plate into thirds.
  6. Add salt and pepper if desired.
  7. In the centre put the apricot jam or jelly.

Nutrition Per Serving

  • Calories 436
  • Fat 17.8 g
  • Sugar 11.9 g
  • Carbohydrates 38.9 g
  • Protein 32.4 g
  • Fiber 2.8 g

This salad is fun. It reminds me of summer. The ingredients are what I had on hand. I wanted to make sure that it was high in protein as I was having this after having done a workout on the treadmill. You don’t like cheddar but prefer mozzarella, use that. You want it spicy add that jalapeno. You have left over cooked chicken, use that instead of tuna. You don’t have cooked rice, you can cook some spaghettini or rice noodles. The possibilities are endless. Remember have fun and make it your own.