Did you know that most of the protein in an egg is contained in the egg white? In addition to having a very high protein content, egg whites are also very low in calories and fat. For those of you who are on a diet, try reading this article to process egg whites into a delicious, not bland, and filling dish!
Ingredients
Omelet
For: 1 serving
- 3 egg whites OR 125 ml liquid egg white
- Salt, to taste
- Crushed black pepper, according to taste
- Cooking spray or regular cooking oil
- 1 plum tomato, chopped (optional)
- 2 tbsp. (30 ml) crumbled feta cheese (optional)
Scrambled Eggs
For: 1 serving
- 3 egg whites OR 125 ml liquid egg white
- Crushed black pepper, according to taste
- Cooking spray or regular cooking oil
- 1 plum tomato, chopped (optional)
- 2 tbsp. (30 ml) crumbled feta cheese (optional)
Eggs with the Microwave Method
For: 1 serving
- 3 egg whites OR 125 ml liquid egg white
- Salt, to taste
- Crushed black pepper, according to taste
- Cooking spray or regular cooking oil
- 1 plum tomato, chopped (optional)
- 2 tbsp. (30 ml) crumbled feta cheese (optional)
Baked Eggs
For: 6 servings
- 12 egg whites OR 500 ml liquid egg white
- Salt, to taste
- Crushed black pepper, according to taste
- Cooking spray or regular cooking oil
- 4 plum tomatoes, chopped (optional)
- 125 ml feta cheese (optional)
Steamed Eggs
For: 1 serving
- 2 egg whites OR 6 tbsp. (90 ml) liquid egg white
- 6 tbsp. (90 ml) chicken stock
- Salt, to taste
- 1 plum tomato, chopped (optional)
- 2 tbsp. (30 ml) crumbled feta cheese (optional)
Step
Method 1 of 5: Making an Omelet
Step 1. Prepare the pan
Spray the surface of the pan with cooking spray or pour a little oil into it; heat on medium heat.
If you have one, you can also use special Teflon to cook the omelet. Make sure the diameter of the Teflon is the same as the diameter of the egg you want to produce when it is cooked, yes
Step 2. Beat the eggs
Combine egg whites, salt, and pepper in a bowl; mix well or beat until the surface is frothy.
Adjust the amount of salt and pepper to your taste. If you don't know the exact amount, start by adding a pinch of salt and pepper first
Step 3. Pour the eggs into the preheated pan
Then, immediately lift and turn the pan so that the eggs expand.
Step 4. Cook the eggs until they are cooked through and have a firm texture
Cook the egg whites for 1 to 2 minutes, or until the bottom looks cooked through, without touching them at all.
At this stage, the surface of the egg will still look shiny and slightly runny
Step 5. Flip the eggs
Insert a rubber spatula into the bottom of the cooked eggs, then tilt the skillet slowly so that the liquid part of the egg flows to the bottom of the pan.
- If you're having trouble tilting the pan, try tilting the eggs with the help of a spatula until the liquid portion runs to the bottom of the pan.
- Cook the eggs again for 15 to 30 seconds or until they are all cooked through.
Step 6. Add the toppings and fold the eggs
Sprinkle the chopped tomatoes and feta cheese crumbs over the half of the egg. After that, fold the eggs with the help of a spatula until all the complementary ingredients are covered by the eggs.
In addition to tomatoes and feta cheese, you can also use other vegetables and cheeses. However, make sure the amount does not exceed 125 ml for each serving of eggs! If you want, you can also serve an omelet without any additions
Step 7. Serve
Tilt the pan and transfer the eggs to a serving plate with the help of a spatula. Immediately enjoy a delicious omelet while warm.
Method 2 of 5: Making Scrambled Eggs
Step 1. Prepare the pan
Spray cooking spray onto the surface of the pan or pour a little cooking oil; heat on medium heat.
Step 2. Add the egg whites and pepper to the pan
Pour the egg whites into the preheated skillet, then sprinkle with a little pepper.
Adjust the amount of pepper to your taste. If you don't know the exact amount, try adding a pinch of pepper first. Don't worry, you can always add more pepper when the eggs are served
Step 3. Cook until the egg is cooked and has a firm texture
After the texture of the egg begins to solidify, immediately stir it with a spatula until it becomes scrambled. Continue this process for 2 minutes, or until the egg whites are completely firm and no longer shiny.
Step 4. Add various complementary ingredients
Pour the chopped tomatoes and feta cheese crumbs over the egg, and mix again for a few seconds or until all the ingredients are well combined.
If you don't like tomatoes and feta cheese, try using other ingredients that are no less popular, such as onions, spinach, and zucchini. Whatever your choice, make sure the amount of complementary ingredients does not exceed 125 ml for each serving of egg whites. If you want, you can also serve the egg whites without any additions
Step 5. Serve
Transfer the scrambled eggs to a serving plate, and eat them immediately while they are warm.
Method 3 of 5: Microwave Eggs
Step 1. Grease the inside of the container with cooking oil
If you want, you can also spray cooking spray into the inside of a heat-resistant container with a capacity of 500 ml.
Think about the dish you want to serve. If you want to cook egg whites as a topping for hamburgers, use a 15cm diameter container. However, if you want to make scrambled eggs, we recommend using a large heat-resistant container, ceramic bowl, or another heat-resistant bowl
Step 2. Add the egg whites and other ingredients
Put the egg whites in a bowl; then add salt, pepper, tomatoes, and feta cheese. Stir until all ingredients are well mixed.
As the recipe says, you don't have to use tomatoes and feta cheese. If you want, you can also use 125 ml of chopped vegetables and other cheeses to taste
Step 3. Microwave the eggs for 75 to 90 seconds
Set the microwave on full power, then cook the eggs for 1 minute 15 seconds. If the egg is still a little runny afterward, increase the cooking time by 15 seconds.
- If you want to cook the egg whites as a side to the hamburger, cook the egg whites non-stop for 1 minute 15 seconds, and don't stir them halfway through the cooking process.
- On the other hand, if you want to make scrambled eggs, cook the eggs for 1 minute, mix well, then cook again for another 15 to 30 seconds.
Step 4. Serve
Remove the eggs from the microwave, and eat them immediately while they are still hot.
- To serve eggs as a side dish to a hamburger, transfer the whole egg to a bowl and place it on a piece of toast, a toasted bagel, or an English muffin.
- Scrambled eggs can be served straight from the pan or transferred to a plate first.
Method 4 of 5: Making Baked Eggs
Step 1. Preheat the oven to 175°C
While waiting for the oven to heat up, spray the inside of each mold with cooking spray or grease it with cooking oil to prevent the egg whites from sticking when cooked.
Step 2. Put the complementary ingredients according to taste into each muffin mold
If following the recipe listed above, arrange equal amounts of chopped tomatoes and feta cheese crumbs at the bottom of each mold.
In fact, almost any combination of vegetables you can use. In addition, you can also replace feta cheese with other types of cheese, or even use no cheese at all. However, make sure the amount of various complementary ingredients that are included in each muffin mold does not exceed 60 ml or grams
Step 3. Beat the egg whites
In a small bowl, combine egg whites, salt, and pepper; Shake or stir all three until the surface is frothy.
Add salt and pepper to taste. If you don't know the exact amount, start by adding tsp. salt and pepper first
Step 4. Pour the egg whites over the toppings
Pour the eggs over the tomatoes and cheese, and make sure you divide the egg portions evenly into the six muffin tins.
Step 5. Bake eggs for 30 minutes
Place the muffin tin in the preheated oven. Then, bake the eggs for 30 minutes or until the eggs are fully cooked, firm, and lightly browned on the surface.
The surface color of the egg whites should no longer be shiny when cooked. To check for doneness, insert a toothpick into the center of the egg. If the egg white doesn't stick when you remove the toothpick, it means the egg is cooked and ready to eat
Step 6. Serve
Remove the pan from the oven and let it rest for 5 minutes until it cools down a bit. Then, eat delicious baked eggs warm!
If there are baked eggs that are not finished eating, immediately store them in an airtight plastic bag and place them in the refrigerator. Supposedly, the texture and taste of the eggs will not change for up to a week. When ready to eat, place a muffin tin filled with a baked egg in the microwave and heat for 1 minute at full power
Method 5 of 5: Making Steamed Eggs
Step 1. Bring water to a boil in a steaming pot
Pour water until it fills 5 to 7.6 cm bottom of the pot; bring to a boil over medium heat.
Before the water boils, place the steamer rack in the pot. Ideally, the steamer rack should be about 2.5 to 5 cm from the surface of the water
Step 2. Beat egg whites and broth
Combine egg whites and stock in a heatproof ceramic bowl. If you want, you can add a little salt. Then, stir or shake the two ingredients until well combined.
- If you don't want to eat too much sodium, use low-sodium chicken stock instead of adding salt.
- If you want, you can replace the chicken stock with vegetable stock.
Step 3. Steam the eggs for 4 minutes
Place the bowl in the center of the steamer rack. Then, cover the pot tightly and steam the eggs for 4 minutes, or until the eggs are fully cooked and firm in texture.
To check for doneness, insert a toothpick into the center. If the egg white doesn't stick when you remove the toothpick, it means the egg is cooked and ready to eat
Step 4. Add various complements
Remove the bowl from the steamer rack and immediately sprinkle the chopped tomatoes and feta cheese crumbs over the egg.
If you wish, you can also use a combination of other complementary ingredients, as long as the dosage does not exceed 125 ml or grams. For a steamed egg white recipe, some complementary options worth trying are shredded tuna, salmon, or other seafood
Step 5. Serve
Delicious steamed eggs can be eaten directly from the ceramic bowl you use to steam them.
