Imagine soft, creamy, flavorful eggs. This post is all about the technique used to produce the best scrambled eggs…and increasing the protein per egg to 10 grams!
As my diet has made a 180-degree turn to a high protein, low-carb and low saturated fat emphasis, I’ve had to rethink food and meals on a daily basis. Lots of protein is something I’m pretty happy about. I haven’t met a protein I didn’t like! Bring it on! But, let me tell you, when you have a high protein goal, but only three meals consisting of said protein, some veggies and a very small amount of healthy fat, it can be difficult to meet those goals. So…I’ve been challenging myself to pump up the protein in my meals while still adhering to my other dietary requirements. It is, indeed, a bit challenging but I do love a challenge!
I find myself eating eggs nearly every day. It can get a little boring but they are an inexpensive source of high-quality protein and have so many other great nutrients too. It’s a great way to start off the day…or end the day as I sometimes do. With this new technique and recipe, I’m finding myself craving these eggs all the time, which is fantastic. I think you will too.
Let me tell you a little about my new favorite creamy, custardy scrambled eggs. I used to do the simple, quick, medium heat scramble and add some deli meat, low-fat cheese and whatever cooked veggie I had in the fridge. Even if I added a splash of milk, it was kind of boring, dry and tough, just as my scrambled eggs have always been, and the primary reason I normally stay far, far away from scrambled eggs. Sigh. Here’s the thing though – scrambled eggs are easy, they keep well in the fridge for days, etc, etc. Frankly, they are a necessity in my life right now. Need I go on?
As much as I love poached eggs and boiled eggs, I’m not going to eat one every day on its own. I get bored too easily. Plus, there’s the protein factor – one egg is 6 grams of protein. That’s pretty good, but not good enough if you have a high daily protein goal. That’s why I add the lean deli meat and cheese, it bumps that protein up to 10+ grams per egg. Now we’re talking!
I have a few bloggers I follow pretty religiously because I dig their style. Lindsey from Pinch of Yum is one of them. In fact, her writing and recipes helped inspire me to start this very site. So…a few weeks ago I received an email from her talking about her latest creation – a lentil bowl with creamy scrambled eggs. Are you kidding me? Did someone hear my silent pleas? She had found a technique on Bon Appétit she claimed changed her egg game forever. I trust Lindsay and her hubby Bjork, they are genuine people who are incredibly talented in what they do. I had to give the eggs a try. OMG! No, really…OMG! Think creamy, custardy eggs with no need to add anything to them to get them that way. They are literally the best damn scrambled eggs I’ve ever had. Period. Add to that some chopped ham, low-fat cheddar, some cooked broccoli and you have a meal made in heaven. I like to top mine with some fresh snipped garlic chives because it adds a delicate flavor that just pulls together all the flavors in an almost sinful way. You have to try these!
There are a few techniques that make this egg dish what it is and here’s the summary:
- Whisk the eggs until fully blended, with plenty of air incorporated. I use a fork and whisk well when I am making just an egg or two in the morning, or I use my electric mixer if I’m doing a bigger batch. Both work wonderfully! The egg mixture should be a pretty yellow or orang-ish color without any distinguishable whites.
- Use only a non-stick skillet and a rubber spatula
- Add fat – butter is best, but since I can’t do butter right now, I use a lower fat yogurt spread. Get it all nice and melty in the pan first!
- Use the lowest possible temperature to cook the eggs – we are talking about low to medium low, depending on your stove. Yes, really.
Allow the mixture to set a little without touching it before you gently push the egg mixture from the edge to the center of the pan using a flexible, heat-proof rubber spatula. I do this going in a clockwise motion around the pan and any uncooked egg mixture will run out to the edges. Wait a couple seconds and then do it again. Repeat.
Here’s the hard part for me. They say the eggs are ready when they are mostly set but still seem undercooked. Apparently, the eggs continue to cook on the plate, and I guess that makes sense. I have to say I am struggling with this part a little still. Something in me wants to continue cooking them past this point and so I do (Confession, don’t judge!). It’s ok, they are still the best eggs I’ve ever had and I’ll have to take baby steps on this one! Update: I’ve totally gotten over this and I am so glad I did!
So, here’s the recipe and I truly hope you enjoy it! I apologize for the long-winded post today. Obviously, I am really pumped about my new egg find! 🙂
Technique and inspiration by:
- 1 tablespoon I Can't Believe It's Not Butter or other spread (or butter)
- 4 large eggs
- 2 slices deli ham, sliced into ¼ inch squares or cubed (about 2 ounces)
- ¼ cup reduced fat cheddar cheese, shredded
- ¼ cup cooked broccoli, chopped
- In a medium nonstick skillet, melt a tablespoon of spread over medium-low heat.
- In the meantime, whisk eggs with a fork, whisk or electric mixer until fully incorporated and no whites are visible.
- Pour eggs into the pan. Allow egg mixture to set in the skillet until you start to see a thin layer of cooked eggs around the edge of the pan. I found this to be about 1-2 minutes on my stove.
- Start gently pushing the eggs from the edge of the pan to the center. Repeat this step going around the pan. The uncooked eggs should run out to the edges. Allow the mixture to sit again for a few seconds and then repeat.
- When almost done, sprinkle ham, broccoli, and cheese into the eggs. Season with salt and pepper.
- Finish cooking eggs to your preference. Eggs will continue to cook off the heat, so, ideally, you should remove from heat when the mixture is barely set.
Looking for egg recipes? Check out Pancetta Asparagus and Goat Cheese Frittata