The Perfect Egg

​Eggs are a nutritious, versatile, and inexpensive food. At an average price of only 12 cents an egg ($1.40 a dozen), they are a nutrition powerhouse bargain. One large egg provides about 75 calories, packs 7 g of high quality protein, and has 5 g of fat –with over half coming from healthy monounsaturated and polyunsaturated fats. Eggs are a good source of vitamin D and many of the B-vitamins (riboflavin, B12, choline, biotin, pantothenic acid) as well as a host of minerals (iodine, zinc, selenium, and molybdenum). You can eat them fried, poached, scrambled, or boiled. Eggs are delicious on their own, but they also add flavor, texture, and color to other dishes. Add chopped eggs to a salad, mix boiled eggs with mayonnaise for a sandwich, or serve a fried egg atop an enchilada (that’s how my mom used to serve enchiladas – delicious.)
 
To make the Perfect Egg for breakfast, lunch, or dinner place a non-stick frying pan over medium heat. Crack in an egg

​Now add a little water. The amount depends on the size of the pan. Add just enough to cover the bottom of the pan. It should immediately start to bubble. 

​Cover the pan and egg with a lid. The water will bubble and boil and may escape, especially if the lid doesn’t fully fit the pan. Just lift the lid occasionally, if this happens.

​Cook for 3-4 minutes, then remove the lid. Let any remaining water boil off for about 30 seconds to get a yolk that is softly set on the edges, but runny in the middle.  If you like your yolk more set, cook a little longer.

​Simple and quick -- in about 5 minutes you have the “Perfect Egg!”