It's a myth that eggs are bad for your heart

Perfect poached egg

Eggs can form part of a balanced diet, despite their perceived ‘bad’ reputation due to their cholesterol content. We reveal the secrets of the perfect poached egg.

Eggs do contain some saturated fat, but the butter on your toast or the bacon that may come with your eggs will probably make a more significant contribution to your overall intake.

A boiled, poached or scrambled egg can be a healthy option – just watch out for what you add to them.

Avoid cooking scrambled eggs in butter – use a non-stick pan and add a little unsaturated oil or spread. Swap butter on your toast for unsaturated spread and if you like ketchup with your eggs, remember it’s high in sugar and salt.

Cooking the perfect poached egg

Whether you want to use it to go on top of a salad, risotto or a simple piece of toast, the poached egg is worth perfecting.

Breaking eggs into a cup1. Egg choice

Use the freshest eggs possible to avoid the white turning into a mass of froth in the pan. Start by breaking the eggs into separate cups or bowls.

Add the eggs just before the water comes to the boil2. Water temperature

The water needs to be hot enough to cook the egg, but not too hot. Look for the point before the water boils, when big bubbles are forming on the bottom of the pan, before you add the eggs.

Baste the tops of the eggs in boiling water.3. Cooking technique

Putting the eggs into the water reduces the temperature. Allow the water to return to the big bubble stage, turn the heat down and cook for 3–4 minutes; gently baste the tops of the eggs in surrounding water.

Use a slotted spoon or spatula to lift your egg out of the water4. Careful removal

Use a slotted spoon or spatula to lift your eggs out of the water. Let the excess water drain off the egg before you plate up and tuck in.


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