Cooking eggs without so much fat?
 

I have, to my delight, discovered that it is possible to have pretty large amount of eggs with vegetables (okay mostly vegetables) for about 200 calories. Only problem is, 80 of those calories are spent in the Olivio (an olive-oil based low-calorie butter substitute). Perhaps not the most nutritious distribution of calories.

I don't feel it's necessary for taste, but I just can't figure out how else to prevent the eggs and veggies from sticking and burning onto the pan. Any ideas, or is this something I just have to live with?

Pam or some other cooking spray would do it.

ive seen eggs cooked in the oven before , what you do it chop all your veggies and add a tin of tomatoes put all this into a shallow tin crack your eggs into the centre of the veggies and put in a moderate oven for about 9 mins..or until eggs look cooked...fat free and tasty !

I have a few suggestions.

- Use a non-stick pan. With one of those, you shouldn't need much oil.

- Use a well-seasoned cast iron pan. Again, you shouldn't need much oil. I use one teaspoon of vegan margarine when I fry an egg, which adds 27 calories.

- Use a stainless steel pan. To make a stainless steel pan non-stick, there's a bit of a trick. You have to heat the pan empty, then lightly spray hot pan with PAM or cooking spray. Hot pan + cold oil = nonstick surface.

- Or you could do what I do, and just hardboil your eggs. ;)

I use a really good nonstick pan. I bought a new one for $15.00 and it is big enough to cook 3 large or 2 jumbo eggs in it. I put one tsp of unsalted butter in it and they scramble, fry or omelette up nicely.

A good non-stick pan. (I have ScanPans, but I'm sure there are a variety of others) And I use just a tsp of oil.

Originally Posted by Lovely:
A good non-stick pan. (I have ScanPans, but I'm sure there are a variety of others) And I use just a tsp of oil.

Also regarding GOOD nonstick pans......NO METAL UTENSILS IN IT!!! NONE!! NADA!! ZILCH!!

I use a plastic sushi rice spoon in mine.

I have a great new nonstick pan. It's called GreenPan -- I think it's at Target. It's a game changer for me! Really doesn't need any oil at all (so I can use all those calories on EVOO for may salad :) ).

I have a calphalon nonstick pan and make a fried egg nearly every morning. No oil or butter at all. I just crack it, fry it, flip it, eat it.

I use olive oil pam.

Get a good quality non stick egg pan. I can cook eggs with no added fat at allin mine, not even cooking spray. Seriously. It's worth spending a bit more for a good one.

I keep no fewer than 8 eggs hard-boiled in my fridge at all times. I add them to just about every meal!

I also keep a few hard boiled eggs in my fridge. I love having one in a salad every day.

I like poached eggs myself - you don't have to add any fat to them at all.

Sometimes I'll crack eggs right into a pan in which I have been cooking tomatoes and vegetables, and then cover the pan and let the eggs steam/poach. I usually have a small amount of fat in the tomato/veggie mixture but you certainly don't have to.

Google "chakchouka" for the dish where I got this idea from - it's a common Middle Eastern and North African dish.

Originally Posted by canadianwoman:
Also regarding GOOD nonstick pans......NO METAL UTENSILS IN IT!!! NONE!! NADA!! ZILCH!!

I use a plastic sushi rice spoon in mine.

Nope. No metal utensils. I only use my rubbery/flexible/silicone spatulas.

I use a no calorie cooking spray in butter flavor, or i cant believe its not butter 0 calorie spray.

On another note, after seeing it so much in the hungry girl cookbooks I finally tried eggbeaters and love them. 30 calories a 1/4 cup, way less damage than regular eggs :)

Another really great non-fat way to make eggs is to poach them in a simmering sauce, such as salsa or spaghetti sauce or even light or regular cream of mushroom or tomato soup or even curry sauces.

There are tons of recipes online, but most add fat - which isn't necessary. If you cook on a slow simmer, even nonstick pans won't stick, but using a nonstich pan is definitely easiest.

Originally Posted by kaplods:
Another really great non-fat way to make eggs is to poach them in a simmering sauce, such as salsa or spaghetti sauce or even light or regular cream of mushroom or tomato soup or even curry sauces.

That's a good tip. I will have to try it myself. :)

Originally Posted by kaplods:
Another really great non-fat way to make eggs is to poach them in a simmering sauce, such as salsa or spaghetti sauce or even light or regular cream of mushroom or tomato soup or even curry sauces.

Oh, that brings back childhood memories! My mother used to make that but now it's been at least 30 years. I'm gonna have to take a trip down memory lane... :)

Have you thought about using olive oil instead? Sure, it's still fat, but good fat! I just use a very little amount on my pan (swipe it around with a paper towel).

This thread inspired me to make an egg for my breakfast, haha!

I grew up making poached eggs in water, actually. You put the pot of water on the stove and wait for tiny little bubbles to start on the bottom of the pan. Then crack your eggs into it. Put a lid on and check every so often until the whites form over the egg. We liked our eggs warm and runny, but just keep boiling away if you want your center harder.

Always tasted great. It was the buttered toast, sausage links, cinnamon rolls, and biscuits and gravy that we ate with it that wasn't so good...

I'm going to echo what everyone else has said about the pan - a really good non-stick is crucial. I have a pan meant for crepes and is perfect for eggs without any oil, or a half teaspoon if you want. Also important is to never use anything too abrasive to clean it (eg. no steel wool) as it will scrape that nice non-stick surface right off.

When I do an omelet in it, I like to put a lid on it as I find the steam loosens it from the bottom of the pan and also cooks the top nicely (I've always been told an omelet is not to be flipped!). Cooking on a slightly lower heat helps too, as any burnt bits tend to get stuck. OR you can poach like Amberelise suggested - really good too, but I need a generous pinch of salt and pepper to enjoy them properly.

I ditched all my nonstick pans and use exclusively cast iron. Heat up the cast iron pan well (not smoking, just hot). Spray with PAM, and your eggs will fry up without sticking. I often eat eggs for breakfast, and I do not add any butter or oil (other than the negligible amount in PAM).

@ Carter that chakchouka sounds great, I'm going to make that in the morning. All out of tomatoes though.