Perfectly poached or hopelessly hard-boiled: Mastering egg cooking
Eggs are rich in protein, healthy fats, vitamins, and minerals. To fully benefit from their nutritional value, proper preparation is important. The way you cook them can affect not only the taste and texture but also the nutrient content.
Cooking eggs may seem simple, but it's easy to make mistakes that affect their taste and nutritional value. Hard-boiled eggs are popular in many dishes, so it's worth knowing the correct preparation methods to avoid culinary mishaps.
Why is it worth eating eggs?
Eggs are an excellent source of protein, essential for tissue repair and building. This food also contains healthy unsaturated fats, which help lower "bad" cholesterol levels. Eggs are also rich in B vitamins, as well as vitamins A, D, E, and K. Important minerals such as zinc, iron, selenium, and phosphorus are also included in their nutrient profile.
The cooking time depends on the size of the eggs and the consistency you desire. For soft-boiled eggs, small ones are cooked for about 4 minutes, medium for around 5 minutes, and large for about 6 minutes. In contrast, for hard-boiled eggs, cook small ones for approximately 8 minutes, medium for around 9 minutes, and large for about 10 minutes.
Eggs should not be overcooked, as this can produce hydrogen sulphide around the yolk, giving them an unpleasant smell. High cooking temperatures also deplete many nutrients from the egg. An unsightly dark ring can also appear around the yolk.
Everything you need to know about cooking eggs
It's not just overcooking that's a mistake. Uneven cooking is also detrimental, as it causes inconsistent protein coagulation. Additionally, you need to be cautious of cracked shells, as the protein can leak out.
So how do you cook eggs without making mistakes? Choose fresh eggs. When cooking, place the eggs directly into boiling water over a medium heat. After cooking, cool the eggs in cold water; this will make them easier to peel. You can add a little lemon juice or vinegar to the boiling water to help keep the protein inside if the shell cracks.
