A personal transformation through Healthy Eating, Creative Cooking and Active Living
Saturday, January 9, 2010
Froached Eggs: an eggcellent low-cal breakfast option
It is a cold snowy tundra out my front door, I’m cold, and I want eggs for breakfast, not cold cereal for the 8th day in a row.
So what’s a good way to cook eggs without adding oil or fat, especially if you want fried eggs? Well, the answer is to combine poaching and frying.
To do this you’ll need a small pan, a glass top lid that fits snuggly inside the pan and not across the top, a large spoon, a bit of water, 2 eggs, spices you like on eggs, and a small plate.
(1) Add just enough water to cover the bottom of a small pan.
(2) Set the burner to Medium-High until the water starts to boil, then turn it down to Medium. The water should be lightly boiling.
(3) Crack open an egg, but don’t just plop it in the water. Use the shell to gently pour the egg in the water. This is because the shape in which the whites hit the water is pretty much how they will stay. If you like Jackson Pollock eggs, go ahead and plop. If you like pretty eggs, be gentile. Because I’m eating less “comfort foods” these days, I feel the plate presentation is important.
(4) Spice the eggs as you like. I prefer a pinch of salt, pepper, garlic powder, and onion powder.
(5) Once the eggs are placed in the water, put a lid on it. This will create a Steam Room for the eggs. The glass top lid also will let you watch the color of the eggs as they cook, and they will cook quite quickly. You want the tops of the eggs to cook at about the same rate as the bottom. If the water seems too active around the edge of the lid, turn the heat down.
(6) Watch the whites. When they all change from clear to white, the eggs are almost done.
(7) Watch the yolks. When the skin across the yolks turns white, the eggs are done.
(8) Lift the eggs out of the water with a large spoon, making sure to cradle the yolks. Once they are on the plate, I like to trim off any trailing whites, to make it pretty and to better fit on my toast.
(9) Eat and be comforted that your breakfast is nutritious and has no added fat.