Hard-Cooked Eggs

Hard Boiled Eggs

It’s Easter time when we find ourselves cooking up A LOT of hard-cooked eggs, so I figured I would throw my method of cooking my eggs up on the blog.  Hard-cooked eggs are not only great for Easter, but they are a fast and easy protein source.  They are great for breakfast and even for snacks.

I decided to call these hard-cooked eggs instead of the more popular used name of hard-boiled eggs.  Why?  Because the boiling method isn’t the preferred method when hoping for an egg that doesn’t produce a greenish colored yolk and a sulfur-like odor.  This is the method that has worked GREAT for me and I never get that green colored yolk.

All you do is cover your eggs with an inch of cold water, bring it to a boil, then cover your pan and immediately remove it from the heat.  After 12 to 18 minutes (depending on how done you like your yolks . . . I let mine sit for 15 minutes), you’ll drain the eggs and cool them in ice water.  The gentle heat perfectly cooks the eggs every time!

Hard-Cooked Eggs

6 eggs
cold water
1 tablespoon salt

Place 6 eggs in a medium saucepan and put enough cold water in saucepan to cover eggs by an inch.  Add salt to pan.  Place pan on stovetop over high heat and bring to a boil.  As soon as the water starts boiling, cover pan with saucepan lid and immediately remove it from the heat. After 12-18 minutes (depending on how done you like your yolks . . . I let mine sit for 15 minutes), drain the eggs and cool them in ice water to stop them from cooking.  Peel, slice, and enjoy!

Serves 6.

Nutritional Information (Per Serving = 1 Egg)
Calories:  70
Protein:  6.3g
Carbs:  0.6g
Fat:  5.3g (1.6g = Sat.)
Fiber:  0g
Sugars:  0g

 

Fit French Toast

You want French toast? Well, now you’ve got it!  Here’s a balanced way to make French toast and it seriously tastes fantastic!  You basically just add some vanilla protein powder to eggs, dip the bread, cook, and then eat!  That vanilla protein powder really helps add to the flavor of the French toast.  I also love how it makes the batter a little thicker . . . making the end result fabulous.

You’ll see the calorie count is a little high still.  If you’re not maintaining then you may want to make some minor adjustments.  You can cut some calories by using 1/2 cup egg substitute (or all egg whites) instead of what I have listed in the recipe.  You can also cut calories by omitting the maple syrup.  One more way . . . choose a bread with fewer calories.  I used Jack Spratt’s bread (found in most grocery stores) because I like how that bread is sturdy and I knew it would hold up well for French toast (I just hate soggy French toast).  Jack Spratt bread is 80 calories a slice.  So, you can change your bread or just choose to only eat one slice.

At any rate, we usually eat this about once a week and we love it.  Go ahead and try it for yourself.  Let me know how it goes.  Enjoy!

Fit French Toast
Adapted by Bill Phillips, “Eating For Life”

3 tablespoons vanilla protein powder
1 egg
1 egg white
1/4 teaspoon ground cinnamon
2 slices whole-wheat bread (80 calories/slice)
1/4 cup sugar-free maple syrup

Lightly coat a large nonstick skillet or griddle with cooking spray and place over medium heat.

Lightly beat eggs and place in food processor.  Add protein powder and beat until smooth (doesn’t take long and the batter will be a little thick . . . like crepe batter).  Pour into pie plate.  Alternately, you can place protein powder in a pie plate and slowly pour in beaten egg while stirring with a fork until smooth.

Dip one piece of bread in the batter and let it soak up the egg mixture for 10 seconds.  Carefully turn the bread over to coat the other side.  Repeat with second piece of bread.

Place batter-soaked bread in the skillet and spoon any remaining batter on top.  Cook 2 to 3 minutes on each side or until golden brown.  Then place on a small plate.

While French toast is cooking, microwave maple syrup until warm, about 20 seconds.

Pour warm maple syrup over French toast, serve and enjoy!

Serves 1 (but can easily be doubled, tripled, etc.).

Nutritional Information
Calories:  368.5
Protein:  26.2g
Carbs:  56g
Fat:  6.5g
Fiber:  2.3g
Sugars:  10.5g

Ham, Egg & Cheese Breakfast Sammy

When I have time, I love to whip me up something different for breakfast and this is one of the things I love to make.  I love ham and eggs together and when I can indulge with a little cheese, I love it even more!  This sammy makes for a comforting breakfast and I often times wish I have more time most mornings so I can eat one of these more regularly.  You can easily adapt the protein content that you personally need by adding or reducing the amount of eggs you use.  You can also reduce the cheese amount if you’re watching your fat intake.  (Speaking of the cheese, because I know that reduced fat cheese isn’t the easiest to come by . . . Costco currently has a pack of reduced fat cheese slices that you can buy.  It’s even a variety pack so you end up with options.  Yay!)   So, make it the way you know you should eat it, but be sure to enjoy every bite along the way!

Ham, Egg & Cheese Breakfast Sammy
Adapted slightly from  Bill Philips, “Eating For Life”

1 whole egg
2 egg whites
2 tablespoon skim milk
1/8 teaspoon black pepper
2 slices whole-wheat bread (such as Sara Lee Delightful)
1 slice lean ham
1 slice reduced-fat cheddar cheese (see note in my text above)

Lightly coat a small nonstick skillet with cooking spray and place over medium heat.

In a small bowl, whisk together egg, egg whites, skim milk, and black pepper.  Pour egg mixture into skillet and stir (scramble) until set.  Remove from skillet and set aside.

Lightly respray the skillet and add one slice of bread.  Layer with ham, cooked eggs and cheese.  Top with remaining bread slice.

Cook over medium heat until bottom is golden brown, about 3 minutes.  Turn and cook for another 2 minutes or until the cheese is melted and the bread is golden brown.  (I often times take the lid to my skillet and cover the Sammy because the heat gets trapped inside and melts the cheese better.)

Serves 1.

Nutritional Information Per Sammy
Calories:  304.7
Protein:  33g
Carbs:  19.8g
Fat:  12.2g (5.2g = Sat.)
Fiber:  5g
Sugars:  3.4g

Nutritional Information Per Sammy (If only using 1 whole egg)
Calories:  270.7
Protein:  25g
Carbs:  19.8g
Fat:  12.2g (5.2g = Sat.)
Fiber:  5g
Sugars:  3.4g

Fit Egg Salad Sandwich

I love to throw these into our lunch rotation because they offer a nice change to the deli sandwich that we get used to eating around my house.  We happen to love egg salad sandwiches and these taste amazingly great, considering that we throw a portion of the yolk out.  The chopped parsley and veggies that are added to mix really help add flavor and texture to the sandwich without adding calories.  In fact, those veggies add some good fiber!  Yay!  I would WAY rather have this egg salad sandwich than a traditional one any day.

Fit Egg Salad Sandwich
Adapted from Bill Phillips, “Eating For Life”

6 hard-boiled eggs, peeled
1 1/2 T. light mayonnaise
1 T. mustard
1 stalk celery, sliced
1/2 red bell pepper, chopped
2 tsp. sweet pickle relish
2 T. fresh parsley
4 slices whole wheat bread (such as Sara Lee Delightful)
2 lettuce leafs

Chop 2 whole eggs.  Then discard the yolks from the other 4 eggs and chop the whites.

In a small mixing bowl, combine chopped eggs, mayo, mustard, celery, bell pepper, pickle relish, and parsley.

If desired, toast 2 slices of bread and place on a small plate (sometimes I toast my bread, other times I don’t).  Top one slice with lettuce leaf, half of the egg salad, and remaining slice of bread.  Repeat for the second sandwich.

Serves 2.

Nutritional Information (Per Serving = 1 Sandwich)
Calories:  254.6
Protein:  20.3g
Carbs:  23.8g
Fat:  10.1g (2.1g = Sat.)
Fiber:  5.6g
Sugars:  3.1g

Egg Whites with Black Beans, Tomatoes & Feta

I suppose it is no surprise to you when I divulge that I would rather eat the egg whites than the entire egg.  However, it may surprise you that this didn’t come about because of my healthy ways.  I have disliked yolks from the time I was little.  This was most evident in hard-boiled eggs as I would peel the shell off the egg, split the egg in half, and remove that nasty yolk (I’m thinking of all those years of eating dyed Easter eggs).

While my taste preference for no-yolks is still alive and well (generally if I do eat yolks, they should not be runny . . . my husband will NEVER understand), I am constantly looking for different ways to enjoy my egg whites.  This, my friends, is one of my favorites.  Feta cheese is like magic when it is paired with egg whites.  And, now that fresh tomatoes are in season, this breakfast is fantastic.  The beauty of this dish is that you can really put your desired amount of black beans, tomatoes, and feta in there.  So, do as you need – but you really should not knock this dish until you try it.  It’s uniquely yummy!

For those of you that cannot stomach the thought of eating only egg whites (I know there are some of you out there), you can easily do 2 egg whites and 1 whole egg with this recipe.  The calories go up a smidge (say about 50 per yolk) when doing so, but it is still healthy that way.

Egg Whites with Black Beans, Tomatoes & Feta
Mimi Original

3 egg whites
salt and pepper, to taste
2 tablespoons black beans
1/4 cup chopped tomato
1 tablespoon reduced fat feta cheese

Lightly coat a small nonstick skillet with cooking spray and place over medium heat.

Meanwhile, in a small mixing bowl, beat the egg whites with salt and pepper.  Pour into warmed skillet.  Stir/scramble until eggs are set but still moist.

Add the beans, tomato, and feta cheese to the skillet and stir to blend with the eggs and heat through.  Serve warm.

Serves 1.

Nutritional Information
Calories:  126.2
Protein:  18g
Carbs:  7.6g
Fat:  2.5g (1.5g = Sat.)
Fiber:  2.6g
Sugars:  1.8g

Sunshine & Hashbrowns

A few mornings ago my sweet Beau jumped at the chance to make us breakfast.  Hands down – he is the best breakfast cook in the family!  Additionally, you must know that he is also great in the kitchen and we definitely share an affection for good food.  This particular morning he got creative by using our leftover potato casserole.  He simply took a serving of the casserole, placed it in a nonstick skillet, warmed it through on both sides (creating a slightly crisp layer on both sides) and topped it with an over-easy egg.  He took one bite and declared, “If we ever open a restaurant, I guarantee we could serve this all day long!”   I told him that if it was truly that delicious then we better pass the idea along to my readers.  So – here you go!  I also happen to know that the hashbrowns are killer without the egg too.  Why do I know this?  Because I am not a fan of runny yolk and always request my eggs fully cooked (I’m such a party pooper when it comes to runny yolks).  So, however you decide to enjoy these hashbrowns I know you won’t be disappointed.  I’m pretty sure that Beau would be happy to eat this for breakfast every day for the rest of his life.

Sunshine & Hashbrowns
Beau Original

1 serving size of Baked Potato Casserole (about 1 cup)
1 whole egg, cooked over-easy or sunny-side-up

Heat a nonstick skillet over medium heat.  Place Baked Potato Casserole in skillet and slightly flatten or shape like a pancake.  Cook until crispy on one side and then flip over to other side and continue to cook until crispy and warmed through.  Remove hashbrowns to a serving plate, top with egg, and enjoy!

Serves 1.

Nutritional Information
Calories 247
Protein:  16.2g
Carbs:  27g
Fat:  8g (3.5g = Sat.)
Fiber:  2g

Pinto Bean & Egg Burritos

I love the weekends for several reasons, but one of them is because I usually have a few extra minutes to make something different for breakfast.  While these burritos don’t take a lot of time, there are a few extra minutes attributed to cutting up the veggies.  Oh, how these fresh veggies take the burrito to a new level.  I love the fresh green onion and the cilantro in these; they totally compliment the pinto beans.  Serve these babies with a side of fruit, and you’ll have a breakfast worth spending a couple of extra minutes on.

Pinto Bean & Egg Burritos
Mimi Original

1/3 cup bell pepper, chopped
1 whole egg
5 egg whites
1/4 tsp. salt
1/8 tsp. black pepper
Pinch of cayenne pepper (add more if you want it spicier)
1/2 cup pinto beans, drained and rinsed
1/2 roma tomato, chopped
2 whole-wheat tortillas (110 calories each)
2 Tbsp. salsa
2 Tbsp. reduced-fat cheese
1 green onion, chopped
1 Tbsp. cilantro, chopped

Lightly coat a small nonstick skillet with cooking spray and place over medium heat.  Place chopped bell pepper in the skillet and cook until slightly tender, about 3 minutes.

Meanwhile, in a small mixing bowl, beat the egg and egg whites with salt, pepper, and cayenne pepper; pour into skillet with bell pepper.  Stir/scramble until eggs are set but still moist.

Add the beans and tomato to the skillet and stir to blend with the eggs and heat through; reduce heat to low.

Microwave a tortilla for 20 seconds to soften.  Place the tortilla on a plate, top with half of the egg and bean mixture.  Then layer with 1 Tbsp. salsa, 1 Tbsp. cheese, half of the green onion, and half of the cilantro.  Fold and wrap tortilla.  Repeat with second tortilla.

Serves 2.

Nutritional Information (Per Serving = 1 Burrito)
Calories:  267
Protein:  22.8g
Carbs:  33.8g
Fat:  6.6g (2.5g = Sat.)
Fiber:  8.8g

Bacon, Egg & Cheese Fit-Muffin

I know breakfast isn’t everyone’s favorite meal of the day (although it really is the most important), but on most days, it’s mine!  I am one of those that can eat breakfast for dinner and be a very happy camper!  While grabbing the beloved breakfast sandwiches from most local fast food joints sounds tempting at times, it certainly is NOT the healthiest choice.  I often resort to this lovely rendition and I personally think it is WAY better than any of the sandwiches found on state street.  I’ve made them for several other people I love (including my beautiful sisters and mom at our last Girls Weekend) and they agree with me — we ate them for 3 mornings straight!  Hopefully you’ll agree with us and start enjoying a much healthier, fit-muffin for breakfast!

Bacon, Egg & Cheese Fit-Muffin
Source:  Mimi Original

4 slices Canadian bacon
5 egg whites
1 whole egg
2 T. 1% Milk
2 T. salsa
1 T. fat-free cheddar cheese
2 whole wheat English muffins (120 calories each), toasted

Heat a nonstick skillet over medium heat.  Place Canadian bacon in skillet.  Cook until browned, about 3 minutes.  Flip slices over, brown other side, and then remove from skillet and set aside.

Meanwhile, whisk the egg whites, egg, and milk together in a bowl.  Add salsa and whisk to combine.  Once Canadian bacon has been set aside, add the eggs to the skillet and cook, gently pushing, lifting, and folding them from one side of the pan to the other, until large, shiny, wet curds form, about 2 minutes (in other words…scramble them).  Remove skillet from heat.

Assemble the fit-muffin by taking one of the toasted English muffins, place one slice of Canadian bacon on one slice of the muffin, top with half the egg mixture, sprinkle 1/2 tablespoon of fat-free cheese, place another slice of Canadian bacon, and then top with remaining slice of English muffin.  Repeat with 2nd English Muffin.

Serves 2.

Nutritional Information (Per Serving = 1 Fit-Muffin)
Calories: 243.4
Protein: 26g
Carb: 25.6g
Fat: 4.3g (0.8 = Sat)
Fiber: 3.3g

Nutritional Information If only Using 1 Whole Egg Per Muffin
Calories: 236
Protein: 19g
Carb: 25.6g
Fat: 6.8g (1.6 = Sat)
Fiber: 3.3g