The egg is one of the most nutritious foods we have. It’s unmatched as a high quality protein source; it provides linoleic acid, a polyunsaturated fatty acid that’s essential in the human diet, as well as several minerals, most vitamins, and two plant pigments, lutein and zeaxanthin that are especially valuable antioxidants. The protein rich egg white and the fat concentrated yolk make for the egg’s rich package. Eggs have been long maligned for their high cholesterol content. More recent studies have shown that saturated fats and trans fats are the major contributors to high blood cholesterol and to a lesser degree cholesterol found in food or dietary cholesterol such as in eggs and shellfish. Experts recommend that healthy individuals consume no more than 300 mg of cholesterol a day. If you have diabetes, high cholesterol or heart disease, limit the daily cholesterol intake to no more than 200 mg a day. On average a large egg contains about 186 mgs of cholesterol, found in the yolk. Having up to four eggs per week would certainly not be a deal breaker for most eating patterns.
Eggs pack a nutritional punch and a gastronomic wonder. Even a simply poached egg makes an inspiring main dish. I especially relish poached eggs. They are uncomplicated to prepare, an economical source of excellent protein quality and satisfying!
Steps To Simple Poaching
Poaching an egg can be as complicated as you want it to be. Here are my simple steps for preparing poached eggs at home.
Place 3-4 inches of water in a 1-quart size sauce pan with 1 tablespoon of white vinegar. Bring to a simmer (it appears as it’s just about to boil).
Crack an egg into a small bowl and gently slide the egg into the water. Poach for about 4 minutes, longer or shorter time depending on how “runny” the yolk is desired. Remove the egg using a slotted spoon, drain for a few moments, serve immediately. Depending on the size of the saucepan, it is possible to cook 2-4 eggs at the same time. Poached eggs can also be eaten cold.
To store for later use, place the poached eggs in a bowl of cold water and refrigerate. To reheat, merely place the cold egg in simmering hot water for a few minutes.