People get their nutrition from three meals a day. To provide your body with sufficient nutrition, you need to choose the right foods, and eggs are an excellent choice. Therefore, many people have the habit of eating eggs for their three meals a day. The following introduces several ways to eat eggs for your reference. Eggs have magnificent titles such as "the world's most nutritious breakfast," "the ideal nutrition bank," and "the highest quality protein." However, different cooking methods like boiled eggs, steamed eggs, poached eggs, and scrambled eggs have a significant impact on the absorption of their nutrients. Many people ask, what is the most nutritious way to eat eggs? Next, I will introduce several ways to eat eggs for your reference.
Ways to Eat Eggs
1. Boiled Eggs
Place eggs in cold water, slowly increase the heat, and after the water comes to a boil, simmer on low heat for 3 minutes. Then, turn off the heat and let them soak for another 5 minutes.
Boiled eggs this way have tender egg whites, set yolks that are not overcooked, and the optimal degree of protein denaturation, making them easiest to digest. In contrast, eggs boiled for more than 10 minutes not only become tough in texture but also lose a significant amount of vitamins, and the protein becomes harder to digest.
2. Poached Eggs
When the water is boiling, crack the egg into it and reduce the heat to low to cook through. For savory poached eggs, you can add tomatoes, green vegetables, etc. For sweet versions, you can add fermented glutinous rice, red dates, goji berries, and other ingredients.
3. Fried Eggs
It is best to use low heat and a minimal amount of oil. Some people like to fry the egg whites until they are crispy. This not only loses nutrients but may also produce carcinogens. It is best to fry only one side until the egg white is set.
4. Steamed Egg Custard
Do not add oil or salt while beating the eggs, as this can easily damage the egg's gelatin, resulting in a coarse and hard custard. Also, do not stir vigorously; just stir a few times to ensure it's evenly mixed before steaming. Additionally, adding a little milk when steaming the egg custard can make its texture smoother and more tender, and also increase its nutritional value.
Recommended Delicious Egg Recipes
Tomato and Scrambled Eggs
Method:
1. Wash the tomatoes and set aside. Dice the tomatoes. Crack the eggs into a bowl, add a little salt, and stir evenly.
2. Heat an appropriate amount of oil, add the eggs, and stir-fry lightly. Add the diced tomatoes, an appropriate amount of salt, white sugar, and tomato sauce. Stir-fry until well combined and then serve.
Warm Tip: When stir-frying the eggs, do not cook for too long, otherwise the eggs will become tough and not tender.
Hot and Sour Egg Drop Soup
Method:
1. Crack the eggs into a bowl and beat them. Clean the wood ear mushrooms, tear them into small pieces or shred them. Cut the tofu into small pieces or thin strips and set aside.
2. Heat a wok over high heat, add 1 tablespoon of oil, and briefly sauté some scallions. Add about 700 grams of water, then add the tofu, wood ear mushrooms, salt, white pepper, vinegar, MSG, and soy sauce to the pot and bring to a boil. Thicken with a cornstarch slurry and mix well.
3. Drizzle the beaten egg evenly into the pot. When the egg strands just float to the surface, add a few drops of sesame oil, sprinkle with chopped scallions, and serve immediately.
Warm Tip: The key to hot and sour soup is a generous amount of white pepper and vinegar. Besides the main ingredients of eggs, tofu, and wood ear mushrooms, you can also add ingredients according to personal taste, such as squid slices or shredded meat. You can also skip the initial sautéing and add water directly; using broth is even better. Chicken powder can be used instead of MSG. A wok is convenient for stirring to avoid the cornstarch slurry from clumping unevenly and sticking to the bottom. When adding the egg, pour it evenly to ensure the egg strands remain tender; do not cook for too long.
Clam Steamed Egg Custard
Method:
1. Prepare 4 eggs, 300 grams of clams, and an appropriate amount of chopped scallions.
2. Beat the eggs. Then, add a small spoonful of cooking wine to the eggs and stir well. (Adding cooking wine can remove the fishy smell from the eggs, but be careful not to add too much, just a little is enough).
3. Pour about 300 ml of water into the eggs and stir well. (First, the ratio of eggs to water is about 1:1.5 to 1:2. More water will result in a smoother and more tender custard).
4. Strain the egg liquid through a sieve for a smoother texture.
5. Soak the clams in light saltwater for 2 hours in advance. Then, place them in boiling water, add a few chopped scallions and 1 spoonful of cooking wine to remove the fishy smell. Turn off the heat once all the clams have opened, remove them, and rinse.
6. Arrange the clams on a plate, then pour the egg liquid over them. Cover the plate with plastic wrap (or cover with another plate. This helps the egg heat evenly). Then, place it in a steamer over high heat and steam for 8-10 minutes. After steaming, let it rest for 2-3 minutes before removing.
7. When serving, drizzle a little light soy sauce or steamed fish sauce, add a few drops of sesame oil, and sprinkle some chopped scallions for better flavor.
Warm Tip: The steamed egg custard is smooth, tender, delicious, and nutritious, and loved by most people. Adding a few clams to the egg custard not only maintains its smoothness but also adds a layer of deliciousness, making it even more nutritious.