No matter what colour of eggs you buy, you get the same nutrients.
One large egg contains 6.5 grams of protein, all nine essential amino acids, and 14 key nutrients that help maintain healthy bones, teeth, skin and eyes. And an egg has only 80 calories.
Foods lower in saturated fats, like eggs, fish and other lean proteins, are healthier options than fatty meats, full-fat dairy, fried or processed foods. But be mindful of how you cook your eggs. Avoid frying in saturated fats like lard or butter or serving eggs with high fat foods like bacon if you are watching cholesterol levels.
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Reuben Dutch Baby
This recipe can successfully be doubled for serving a larger group. Bake in two skillets.
- 3 large eggs, room temperature
- 3/4 c. whole milk, room temperature 175 mL
- 1 tsp. grainy mustard 5 mL
- 1/2 c. all-purpose flour 125 mL
- 2 tbsp. cornstarch 30 mL
- 1/2 tsp. kosher salt 2 mL
- 3 tbsp. unsalted butter 45 mL
- 4 oz. coarsely grated Swiss cheese, divided 115 g
- 1/2 tsp. freshly ground black pepper 2 mL
- 8 oz. thinly sliced pastrami, divided 250 g
- sauerkraut and grainy mustard for serving, optional
Place a 10-inch (25 cm) cast iron skillet in an oven that has been preheated to 425 F (220 C).
Whisk eggs, milk and mustard in a medium bowl until smooth. Whisking constantly, gradually add flour, whisking until smooth. Season with salt and pepper. Stir in half of the cheese.
Carefully remove preheated skillet from oven and add butter. Swirl skillet to coat. Pour in egg mixture. Return skillet to oven and bake until Dutch Baby is puffed and golden brown, 12–15 minutes.
Remove skillet from oven and heat broiler. Drape pastrami over Dutch Baby and top with remaining two ounces (60 g) of cheese. Broil until cheese is melted, about three minutes. Serves four.
Egg and Cheese Breakfast Sandwiches
Perfect for assembling ahead and reheating as needed for mornings on the go.
- 6 pieces bacon, cut in half
- 1 medium sweet yellow onion, finely diced and sauteed until tender
- 1 tsp. kosher salt 5 mL
- 12 large eggs
- 1 jalapeño, finely chopped
- 2 sundried tomatoes, finely chopped
- 1/2 c. heavy cream 125 mL
- freshly ground pepper
- 8–12 English muffins, split
- 8–12 slices American cheese or sharp cheddar
Place rack in upper third of oven. Preheat to 350 F (180 C).
Cook the half slices of bacon, pouring off excess fat as needed.
Lightly brush a 13 x 9 inch (22 x 33 cm) baking dish with some of the bacon fat, then line with parchment paper, leaving overhang on long sides. Brush parchment with more bacon fat.
Sauté onions in the same pan, adding more bacon fat, as necessary, until tender but not browned.
Whisk eggs, jalapeño, sautéed onions, sundried tomatoes, cream and salt. Season with freshly ground pepper. Transfer to prepared baking dish.
Place pan with egg mixture on upper rack and bake until egg mixture is puffed around the edges and mostly set in the centre. It should only jiggle slightly when tapped, 20–25 minutes. Remove egg mixture from oven and let cool.
Split and broil English muffins on the cut side until toasted and golden, about three minutes. Let cool. Set oven temperature to 375 F (190 C). It is not necessary to brush the English muffins with melted butter but you can, if you prefer.
Run a spatula around edges of pan to release egg sheet, then remove from pan. Cut egg evenly into eight to 12 pieces, depending on the size of English muffins. To build sandwiches, stack an egg piece, one slice of cheese and a half slice of bacon on the bottom half of each English muffin. Top with the other half. If storing for serving later or freezing, wrap individually in parchment paper.
If making to serve immediately, place sandwiches on a clean baking sheet and bake until heated through and cheese is melted, nine to 12 minutes. You can also microwave 30–45 seconds or heat in a cast-iron skillet over medium, about two minutes per side.
Sandwiches can be made and frozen for three months. Do not bake the assembled sandwiches. Simply freeze them wrapped in parchment paper and place in an airtight container. When ready to serve, it is best if they are defrosted in the refrigerator overnight. Then bake in a 375 F (190 C) oven, 10–15 minutes, microwave on high in 30-second bursts, 30–60 seconds, or unwrap and heat in a cast-iron skillet over medium, about three minutes per side, to warm.
Soft-boiled Ramen Eggs
- 6 whole eggs
- 1/2 c. soy sauce 125 mL
- 1/2 c. mirin 125 mL
- 1 c. water 250 mL
- 1 tsp. dashi powder 5 mL
- 1/2 c. sake 125 mL
Add all sauce ingredients to a saucepan and bring to a boil. Simmer for one to two minutes and remove from heat. Let the marinade cool fully.
To cook the eggs, place them in a steamer basket and place in a pan over the water. Cover with the lid. Bring to a boil and then reduce heat just to maintain a simmer.
For a nice jammy centre, steam the eggs for nine minutes. If you like the centre soft, you can reduce the cook time to eight minutes. If you prefer hard cooked, steam them for 12 minutes.
While the eggs are steaming, fill a large bowl with ice and then fill three-quarters full with cold water.
Once the eggs are steamed, immediately add them to the ice water bath and let them sit for 20 minutes to cool. Gently peel the shell from each egg.
Once the marinade is cooled, pour it over top of the peeled eggs in a medium-sized bowl or container or bag. Weight the eggs down with a small plate so they are completely submerged in the marinade.
Let them sit in the fridge for 24 hours. The next day, drain the marinade. You can reserve it for another batch. It will keep for three to five days.
Serve the eggs whole or slice them in half for serving.
Sarah Galvin is a home economist, teacher and avid supporter of local food producers. She has been a market vendor, grew up on a farm in southeastern Saskatchewan and is a member of TEAM Resources.
