Hard-boiled eggs are a quick way to incorporate healthy protein into your meal to help maintain stable blood sugars and keep you full. A few easy steps can mean the difference between a tough egg white and discolored yolks, and a perfectly soft white and bright yolk.
Here’s how to make the perfect hard-boiled egg:
• Place eggs in a single layer in a pot filled with cold water, covering the eggs by about one to two inches.
• Bring the water to a boil and cover the pot. Turn off the heat and set the pot aside for 12 minutes, covered.
• Drain the eggs and place in a bowl of cold water to stop the cooking process.
• Tap the egg to break the shell and rinse off in water to remove any little pieces.
Classic Egg Salad
• 4 hard-boiled eggs, peeled
• 4 teaspoons olive oil mayonnaise
• 1 teaspoon Dijon mustard
• 1/2 tablespoon sweet relish
• 1/4 teaspoon garlic powder
• 1/4 cup red onion, chopped
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
Separate the yolks from the egg whites and discard three of the yolks.
Chop eggs and combine with all other ingredients.
Nutrition information per serving (1 cup): 105 calories, 5 grams fat, 4.5 grams carbohydrates, 9.5 grams protein, 557 milligrams sodium, 0.5 grams fiber
Emily DelConte, Kali Garges, Amy King, Kelly Markiewicz and Meghan Martorana write this column and are registered dietitians at EVOLUTION — Nutrition Counseling by Dietitians in Bristol, East Greenwich, Newport and Providence. They adapt the recipes from public domain or copyright-free recipes.