5 Ways to Cook Egg Whites

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5 Ways to Cook Egg Whites
5 Ways to Cook Egg Whites
Anonim

Whites contain approximately half the protein content of eggs, but are low in calories and fat. There are several ways to cook egg whites, however, their flavor is not very fancy - it is recommended to add spices, vegetables and/or cheese.

Ingredients

Omelet

yield a portion

  • 3 egg whites OR 1/2 cup (125 ml) of liquid egg white.
  • Salt to taste.
  • Ground black pepper, to taste.
  • Non-stick spray.
  • 1 chopped tomato (optional).
  • 2 tablespoons (30 ml) of feta cheese (optional).

scrambled

yield a portion

  • 3 egg whites OR 1/2 cup (125 ml) of liquid egg white.
  • Ground black pepper, to taste.
  • Non-stick spray.
  • 1 chopped tomato (optional).
  • 2 tablespoons (30 ml) of crumbled feta cheese (optional).

in the microwave

yield a portion

  • 3 egg whites OR 1/2 cup (125 ml) of liquid egg white.
  • Salt to taste.
  • Ground black pepper, to taste.
  • Non-stick spray.
  • 1 chopped tomato (optional).
  • 2 tablespoons (30 ml) of crumbled feta cheese (optional).

roasted

Makes six servings

  • 12 egg whites OR 2 cups (500 ml) of liquid egg white.
  • Salt to taste.
  • Ground black pepper, to taste.
  • Non-stick spray.
  • 4 chopped tomatoes (optional).
  • 1/2 cup (125 ml) of feta cheese (optional).

steam cooked

yield a portion

  • 2 egg whites OR 6 tablespoons (90 ml) of liquid egg white.
  • 6 tablespoons (90 ml) of chicken stock.
  • Salt to taste.
  • 1 chopped tomato (optional).
  • 2 tablespoons (30 ml) of crumbled feta cheese (optional).

Steps

Method 1 of 5: Omelet

Cook Egg Whites Step 1

Step 1. Prepare the skillet

Grease the skillet with a non-stick spray and heat it over medium heat on the stove.

You can also use an omelet pan if you have one. The pan should have the same diameter as the desired size of the omelets

Cook Egg Whites Step 2

Step 2. Beat the eggs

Mix egg whites, salt and pepper, beating ingredients until egg whites froth.

Adjust the amount of salt and pepper to your liking. Start with just a pinch of each if you don't know the ideal amount

Cook Egg Whites Step 3

Step 3. Pour the eggs into the hot skillet

Pour the beaten eggs into the preheated skillet and quickly turn the skillet over to spread the whites over the entire surface.

Cook Egg Whites Step 4

Step 4. Cook until egg whites are set

Let the egg whites cook for a minute and a half to two minutes, or until they get a firm consistency in the bottom of the skillet.

During this stage, the top of the whites will still have a soft consistency

Cook Egg Whites Step 5

Step 5. Raise the egg

Insert a rubber spatula under the egg whites. Carefully lift the pan so that the raw part of the egg drains over the cooked part.

  • If you can't lift the pan that way, try turning the egg whites to solidify the raw part.
  • Allow the raw part of the egg to cook for at least 15 to 30 seconds.
Cook Egg Whites Step 6

Step 6. Add ingredients on top of omelet and fold

Toss the chopped tomato and feta cheese over one of the omelet halves. Using a spatula, fold the other half over the ingredients.

Tomato and feta cheese are just a few examples. If you like, you can replace them with half a cup (125 ml) of other cheeses and vegetables. You can also just serve the omelet without such ingredients

Cook Egg Whites Step 7

Step 7. Serve

Turn the skillet over on a plate, using a spatula to carefully transfer the omelet. Serve immediately.

Method 2 of 5: Stirred

Cook Egg Whites Step 8

Step 1. Prepare the skillet

Spray the skillet with non-stick spray and heat it over medium heat.

Cook Egg Whites Step 9

Step 2. Add egg whites and pepper

Pour the egg whites into the preheated skillet. Toss pepper on top.

Adjust the amount of pepper to your liking. If you're not sure how much to use, start by adding just a pinch. If desired, you can add more pepper when the eggs are ready

Cook Egg Whites Step 10

Step 3. Stir and cook until the egg has a firm consistency

As soon as the egg starts to solidify, cut it and stir it with a spatula. Continue for approximately 2 minutes or until the whites have a firm consistency.

Cook Egg Whites Step 11

Step 4. Add ingredients and stir

Add chopped tomatoes and cheese over scrambled eggs. Continue stirring for a few seconds to distribute the ingredients.

If you don't like tomatoes and feta cheese, you can try other combinations, including onions, spinach and zucchini. Regardless of the ingredients you choose, add no more than half a cup (125 ml) per serving of scrambled eggs. You can also serve scrambled eggs without vegetables and cheese

Cook Egg Whites Step 12

Step 5. Serve

Place the scrambled eggs on a plate and serve while they are hot.

Method 3 of 5: In the microwave

Cook Egg Whites Step 13

Step 1. Grease a microwave container

Grease a 500 ml microwave container with a non-stick spray.

The container in question will depend on how you prefer the eggs. To prepare them in the form of a hamburger, use a container with approximately 15 cm in diameter. To prepare scrambled eggs, use a mug, ramekin, or other type of bowl

Cook Egg Whites Step 14

Step 2. Add egg whites and other ingredients

Pour the egg whites into the container, add salt, pepper, tomato and feta cheese. Stir to mix ingredients.

Tomato and feta cheese are optional. You can serve eggs without these ingredients or replace them with 1/2 cup (125 ml) of different vegetables and cheeses

Cook Egg Whites Step 15

Step 3. Microwave for 75 to 90 seconds

Cook in the microwave at full power for 1 minute and 15 seconds. Leave for another 15 seconds if the egg feels soft.

  • If you want to prepare an egg white burger, leave the eggs in the microwave for the recommended time without stirring them.
  • If you want to cook scrambled eggs, put them in the microwave for 1 minute, mix well and let them cook for another 15 to 30 seconds.
Cook Egg Whites Step 16

Step 4. Serve

Remove the eggs from the microwave and serve them while they are still hot.

  • To serve an egg white burger, turn the whites whole on a plate. You can also serve them on toast, baguette or English muffin.
  • You can serve the scrambled eggs directly in the container where they were prepared or on a different plate.

Method 4 of 5: Roasted

Cook Egg Whites Step 17

Step 1. Preheat oven to 175 °C

While the oven is heating, grease six cups of a muffin tin with a non-stick spray.

Cook Egg Whites Step 18

Step 2. Add ingredients to each muffin cup

Place chopped tomatoes and feta cheese in the bottom of each cup, dividing them into equal portions.

You can use various combinations of vegetables. As for feta cheese, you can omit it or replace it with another cheese. Add no more than 1/4 cup (60 ml) of desired ingredients to each cup

Cook Egg Whites Step 19

Step 3. Stir the egg whites

In a small bowl, stir the egg whites, salt and pepper. Keep stirring until the egg whites foam.

Adjust the amount of salt and pepper to taste. If you don't know the ideal amount, start by adding just 1/4 teaspoon (1.25 ml) of each

Cook Egg Whites Step 20

Step 4. Pour the egg whites over the ingredients

Pour the scrambled egg whites over the tomato and cheese, mixing the ingredients evenly.

Cook Egg Whites Step 21

Step 5. Let it bake for 30 minutes

Place the muffin tin in the preheated oven and bake for 30 minutes, or until the eggs are firm and slightly brown in color.

The egg whites must not be soft. If in doubt, pierce the center of each muffin with a toothpick to test

Cook Egg Whites Step 22

Step 6. Serve

Remove the form from the oven. Allow the eggs to cool for five minutes and serve them while they are still hot.

It is possible to reheat the egg whites easily. Store leftovers in airtight plastic bags in the refrigerator. They can be stored for up to a week. Each muffin must be microwaved at full power for 1 minute

Method 5 of 5: Steam Cooked

Cook Egg Whites Step 23

Step 1. Boil the water in the pan

Fill a steamer pan with 5 to 7, 5 cm of water. Heat it over medium heat until it boils.

Before the water begins to boil, place an appropriately sized steaming grill over the pan. The grid should be 2, 5 to 5 cm above the surface of the water

Cook Egg Whites Step 24

Step 2. Mix the egg whites and stock

Add the egg whites to the chicken stock in a heat-resistant ramekin. Add salt to taste. Mix the ingredients well.

  • Use a low-sodium chicken stock. If you're avoiding sodium, it might also be a good idea to skip salt.
  • If desired, the chicken stock can be replaced by vegetable stock.
Cook Egg Whites Step 25

Step 3. Steam for 4 minutes

Place the ramekin in the center of the grill for steaming. Cover the pan and let it cook for approximately 4 minutes, or until the egg whites get the perfect consistency.

Insert a toothpick into the center of the eggs to test. If the toothpick comes out clean, the eggs are already in the ideal consistency

Cook Egg Whites Step 26

Step 4. Add the other ingredients

Remove ramekin from fire. Immediately add the chopped tomatoes and feta cheese on top of the eggs.

You can omit or change these ingredients if you wish, using half a cup (125 ml) of any other combination. In the case of steamed egg whites, you can also add tuna flakes, salmon flakes or any chopped/grated seafood

Cook Egg Whites Step 27

Step 5. Serve

Serve boiled eggs immediately. They should be served in the ramekin where they were cooked.

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