Written by Lisa Grentz, MS, RDN, CD
Eggs contain some of the highest quality protein and are naturally rich in a number of vitamins and minerals. Did you know that one large egg contains 35% of the daily value (DV) for biotin, 25% DV for choline and selenium, 20% DV for vitamin B12 and iodine, and 15% DV for riboflavin? Eggs also contain carotenoids of lutein and zeaxanthin, which are important for eye health.
Some people are hesitant to eat eggs because they are high in cholesterol (about 187 mg per egg); however, there is no strong research that links eating eggs to heart disease. In fact, the cholesterol from eggs has far less of an impact on the cholesterol in your blood compared to eating foods that contain trans-fat or are high in saturated fat. Thus, eggs can be consumed as part of heart-healthy diet.
Eggs are a quintessential symbol of spring. Whether you’re hard-boiling eggs to color for an egg hunt, preparing them as a deviled egg appetizer, or using them as decoration on your holiday table, it can be challenging to boil eggs without cracking or over-cooking. Over-cooked eggs will have a rubbery texture and leave a gray ring around the yolk.
To hard boil the perfect egg, follow these simple instructions.
1. Place eggs in a single layer on the bottom of a pot.
2. Cover the eggs with cold water until the water is an inch higher than the eggs.
3. Bring eggs to a rolling boil over high heat.
4. Turn off the heat, cover the pot with the lid, and remove pot from heat.
5. Let the eggs cook in the hot water for 10-12 minutes.
6. Drain the water and transfer the boiled eggs to a bowl of ice water and let stand until completely cooled.
7. To peel eggs, tap the egg on the counter and roll it over the surface to create several fractures to make the shell easier to remove.