Boiled eggs are an easy and nutritious inclusion to your healthy diet, especially, if you are on a weight loss diet. The boiled egg nutrition is sumptuous while it is low on calories. One large boiled egg provides 6 grams of protein, 5 grams of fat, and 0.6 grams of carbohydrates and adds up to as low as 78 calories. Eggs contain complete protein, i.e., provide all the essential amino acids in sufficient quantities. It also has choline, a nutrient that regulates mood and memory and other cognitive functions by facilitating the production of neurotransmitters.
A daily intake of 3 to 4 boiled eggs is recommended. You can make the inclusion of eggs into your diet interesting by trying various breakfast, lunch, and dinner recipes with boiled eggs. But the thing about boiled eggs is it is quite challenging to get the right texture while it is very easy to get it wrong. So, before you contemplate trying various recipes with boiled eggs, it is important to learn how to boil eggs.
The Perfect Way to Boil Eggs
The use of boiled eggs is versatile. They can fit easily into any breakfast, lunch, or dinner recipe. They will be equally delicious in all the recipes. But getting the right texture whether it is hard-boiled or soft boiled eggs is imperative to get your recipes right.
How to Hard Boil Eggs?
The most interesting tip to make perfect hard-boiled eggs is not to overcook them. If overcooked, a grey ring will form around the yolk and the texture will be rubbery. This is how you hard boil the eggs
- Place the eggs in the bottom of the vessel in a single layer. Cover the eggs with cold water. The water should be one inch higher than the eggs. Cover the vessel with a lid.
- Keep the flame on high and bring the eggs to a rolling boil i.e., a point where large bubbles rise quickly to the surface of the liquid.
- At this point, remove from heat and allow the eggs to stand in boiling water for 10-12 minutes for large eggs. If the eggs are smaller in size reduce the standing time slightly and if the eggs are larger, increase the standing time.
- Drain the water and place the eggs in a bowl of cold water. This will prevent a greenish-grey ring from forming around the yolk.
How to Soft Boil Eggs?
In soft boiled eggs, the whites of the eggs will be fully set while the yolk will be in a creamy liquid state. The time required to soft boil eggs depends on the texture of the whites that you need. The technique adopted should be right to cook perfect soft boiled eggs. The technique is described below.
- Place the eggs in a pot.
- Cover it with cold water just 1 inch above the eggs.
- On high flame bring the water to a boil. Then simmer for 1 minute.
- Transfer the eggs into a colander with a slotted spoon.
- Cool under cold water to stop the cooking.
3 to 4 minutes of cooking is sufficient for perfect soft boiled eggs.
How to Include Boiled Eggs in Different Meals?
Eggs are delicious and versatile. Eggs are considered a breakfast staple as they are an excellent source of protein which is required for muscle synthesis. Protein takes a long time to digest and so keeps you satiated for longer. However, there are many ways to include them for lunch or dinner as well.
Include eggs in any of your meals and derive other essential nutrients along with protein. The yolk of the egg is a powerhouse of nutrients like B vitamins, choline, calcium, and folate. The yolk is also rich in omega-3 fatty acids that promote cognitive health.
Ways to Include Boiled Eggs in Breakfast?
Here are a few easy and delicious easy boiled eggs breakfast recipes:
1. Boiled Egg Omelette
Ingredients
- Eggs: 3
- Boiled eggs: 3
- Green chillies- 3 to4 (chopped)
- Chopped coriander leaves: 2 tbsp
- 1 medium-sized onion finely chopped
- Crushed pepper: 1 tsp
- Red Chilli Powder: 1 tsp
- Chaat Masala: ½ tsp
- Ginger garlic paste: 1 tsp
- Salt to taste
Preparation Method
- Whip 3 eggs. Add salt, onion, pepper, red chilli powder, ginger garlic paste, and coriander leaves.
- Pour the whipped egg mixture on a hot tawa and place the roundly cut-boiled eggs on top of it.
- Sprinkle some chaat masala, pepper, red chilli powder, and salt to taste.
- Cover and cook for 5 to 10 minutes.
- Flip the omelette and cook on the other side for 5 to 10 minutes.
- Serve hot with a grated cheese topping.
2. Stir-Fried Boiled Eggs
Ingredients
- Boiled eggs: 6
- Bell Pepper: 1 large-sized cut into long strips
- Onions:3 large-sized cut into thick slices
- Oil: 2 Tbsp
- Turmeric: ¼ tsp
- All Purpose Flour: 3 to 4 tbsp
- Garlic: 2 tbsp (chopped)
- Green Chillies: 1 tsp (finely chopped)
- Butter: 2 tsp
- Salt to taste
Preparation Method
- Cut boiled eggs into wedges. Take care not to separate the yolk from the whites.
- Add 2 tbsp oil to a heavy-bottomed pan. Make a light batter by mixing the all-purpose flour with water.
- Dip the wedges in the batter to cover fully and shallow fry them until golden brown.
- Shallow fry in batches over medium flame. Keep aside.
- To the same pan add chopped garlic. Stir for some time.
- Add chopped onion, capsicum, turmeric, and salt. Stir fry without covering for a crunchy texture.
- When the onions and capsicum are done add the fried eggs, butter, coriander, and green chillies. Mix well and continue to stir for some time.
- Remove from heat and serve with toasted bread.
Ways to Include Boiled Eggs in Lunch and Dinner
Eggs for lunch and dinner are a good addition to a protein-rich diet. Here are some recipes that are good to be listed on your menu either for lunch or dinner.
1. Pasta and Egg Salad
Ingredients
- Dried pasta twists: 250 grams
- Hard-boiled eggs: 4 Nos-peeled and chopped
- Celery sticks: 2 finely chopped
- Red capsicum: 1 small-size finely chopped
- Green onions: 4 finely chopped
- Flat-leaf pasta leaves: ⅓ cup finely chopped
- Whole-egg mayonnaise: ⅔ cup
- Wholegrain mustard: 3 tsp
- Lemon juice: 1 tbsp
- Salt to taste
Preparation Method
- Boil salted water in a saucepan. Cook pasta in this salted water until tender. Allow it to cool.
- Mix pasta, celery, onions, parsley, eggs, and capsicum in a large bowl.
- Whisk mustard, mayonnaise, lemon juice, pepper, and salt together.
- Add dressing to the pasta.
- Toss till combined well.
Bread toasts go well with the salad.
2. Hard Boiled Egg Masala
This hard-boiled egg curry is ideal for both, lunch as well as dinner. It can be served either with rice, rotis, or bread (toasted or plain).
Ingredients:
Hard-boiled eggs: 4
Chilli Powder: ½ tsp
Turmeric: ½ tsp
Cumin Powder: 1 tsp
Coriander Powder: 1 tsp
Lemon Juice: 1 tsp
Freshly ground pepper: ¼ tsp
Salt: to taste
Cumin Seeds: ½ tsp
Onion: 75 grams finely chopped
Fresh ginger: 1 cm piece finely chopped
Tomatoes: 250 grams finely chopped
Coriander leaves: 3 to 4 tbsp finely chopped
Sugar: ¼ tsp
Preparation method
- Mix chilli powder, coriander powder, cumin powder, turmeric, and black pepper powder with 1 tablespoon of water into a smooth paste
- Add oil to a medium-sized pan and set on high flame.
- When the oil heats up add cumin seeds.
- When the cumin seeds crackle add the finely chopped onions and ginger
- Fry till the onion turns slightly brown.
- Then add the spice paste — Cook for 15 seconds.
- Add chopped tomatoes and sugar and simmer for 10 minutes.
- Add coriander leaves and stir.
- Place the cut, boiled eggs in the sauce and pour some more sauce on the eggs.
- Cover the pan and simmer for 2 to 3 minutes
Conclusion
The use of boiled eggs is versatile. They are a healthy breakfast staple that will load you with protein. If you are on a protein-rich diet then there are healthy ways of adding eggs to breakfast, lunch, as well as dinner so that your protein consumption is spread over the entire day. The boiled egg nutrition profile is rich and provides you with all the essential vitamins and minerals necessary for your bodily function. Try the recipes listed to make your boiled egg consumption interesting and yummy.
