Raw egg in a white mug on a yellow background

3 ways to cook eggs

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Not only are eggs a great source of protein, they contain no less than 11 other vitamins and minerals. Here are some great meal ideas utilising this pantry staple.

What are the benefits of eating eggs?

Eggs... these little orbs of goodness are not only delicious, but also naturally full of beneficial nutrients, protein and essential fatty acids.  

As eggs contain cholesterol, it was once thought they lead to increased blood cholesterol, however there’s scant evidence to support this and recent studies have debunked the theory.  The Australian Dietary Guidelines encourage you to eat eggs every day as part of a balanced diet.        

Along with protein and good fats, eggs are a source of vitamins, including vitamins A, B5, B12, B2, selenium, folate and phosphorous.  

They’re also amazingly versatile to cook with and have a relatively long shelf life. Here are 3 ways to enjoy them…

1. Eggs in tomato

Almost every cuisine has its own version of eggs cooked with tomato – from Middle Eastern shakshuka to Italian ‘eggs in purgatory’. This easy, one-pan version is perfect for breakfast, lunch or dinner.  

Heat oil in a large frying pan and cook a finely chopped onion and two chopped cloves of garlic until translucent. 

Add one tin of chopped tomatoes, salt, pepper, dried oregano and a teaspoon of brown sugar and cook until sauce is reduced and slightly sticky. Using a wooden spoon, create four spaces in the sauce and crack an egg into each space. 

Cook until egg whites are set, and yolks are slightly runny. 

Top with chopped parsley and serve with garlic-and-oil-rubbed toast. 

2. Korean egg and veg rice bowl

The veg in this gut-friendly Korean-inspired dish can be substituted for whatever is left over in your fridge. It’s also great served with miso-marinated chicken.

Blanch and cool a handful of trimmed broccolini and green beans and set aside. 

Hard boil two whole eggs to medium, so the egg whites are set but the yolk is just runny. Cool in iced water and peel. 

Meanwhile, fry mushrooms (such as shiitake or wood ear) in sesame oil until golden. 

Arrange cooked brown rice, vegetables, store-bought kimchi and halved eggs in bowls. 

Sprinkle with sesame seeds and drizzle with soy sauce to serve.

3. No-waste frittata

Aside from being a nutritious meal, frittata is a brilliant way to ensure you use up any leftovers. It’s the perfect no-waste dinner that delivers on flavour (and the goodness of eggs). 

Preheat oven to 160°C. Whisk six eggs together – remember, the more you whisk, the fluffier your frittata will be. Set egg aside. 

In a large, non-stick frying pan with an ovenproof handle, heat oil and fry finely chopped onion and garlic until translucent. 

Add any chopped vegetables, herbs and leftovers from the fridge and cook until softened. 

Pour egg over evenly and cook for a few minutes. 

Sprinkle with frozen peas, goat’s curd and/or parmesan and transfer to the oven. Cook until egg is set, puffed and golden. 

Top with fresh herbs to serve.
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