Recipe: 7-Minute Boiled Eggs
“Jammy eggs” have been a trend online for a while now, and if you haven’t tried them, you’re missing out. Gone are the days of super-set yolks and boiled eggs that are almost too dry to swallow. These 7-minute eggs are cooked long enough for a solid yet tender egg white and a semi-set yolk with a slightly creamy center. They’re perfect for adding on top of ramen, pairing with avocado toast, adding to a snack plate, or pairing however you choose.
The average large egg contains 6-7 grams of protein, with roughly 3.5 grams found in the white and 2.5 grams in the yolk. Most of an egg’s vitamins and minerals are found in the yolk, including vital nutrients like choline (for brain health, memory, and muscle function) and selenium (for thyroid and immune health). There are even antioxidants like lutein and zeaxanthin (key for eye health). To set the record straight about egg yolks and dietary cholesterol, our body also produces cholesterol, which is essential for hormone production. We must consider all these factors when looking at heart health and cholesterol numbers. Eating a varied diet with other lean meats and plant proteins, as well as adequate fiber, is a helpful approach to balancing dietary cholesterol. If you have an elevated lipid profile or a family history of high cholesterol, working with a dietitian to customize your nutrition plan is a great management strategy.
7-Minute Boiled Eggs
Makes 4 eggs
Ingredients
- 4 eggs
- Water, to boil
- For serving: Salt, pepper, hot sauce, chili garlic sprinkle
Directions
- Add water to medium pot, filling to 2/3 full. Place pot on stove and set heat to medium-high.
- Once water begins to rapidly boil, place one egg onto a spoon and carefully lower it into the boiling water. Repeat with remaining eggs.
- Once all eggs are in the pot of water, set a timer for 7 minutes.
- While the eggs cook, fill a medium bowl with cold water and a few ice cubes.
- When the eggs are done cooking after 7 minutes, remove the eggs from the boiling water with a spoon and place them into the bowl of cold water. Let them rest here for 5 minutes.
- After 5 minutes, either store the cooled eggs in a container in the fridge or crack to remove shell and eat.
- If cracking, start at one end and try to remove both outer shell and inner membrane, to make peeling easier.
- Serve with desired sauce/seasonings.
Tip: This recipe is easily doubled to make 8 eggs. Just ensure a large enough pot will hold enough water to fully cover the eggs.