Eggs are a staple ingredient in many South Beach Diet-friendly recipes and an excellent source of lean protein and B vitamins. This Easter weekend, why not hard-boil a batch of eggs for the kids’ egg hunt and enjoy the rest for on-the-go breakfasts throughout the week? Here’s a step-by-step guide to hard-boiling eggs and some creative ways to incorporate them into your meals:
How to Hard-Boil an Egg
- Place large or extra-large eggs in a saucepan two-thirds full of water.
- Slowly bring the water to a boil over medium heat. When the water reaches a boil, remove the pan from the heat and cover. Let the eggs sit for 12 minutes.
- Transfer the eggs to a colander and run under cold water to stop the cooking.
- You can peel and eat the eggs immediately or store them in an airtight bag or container for up to a week.
3 Egg-cellent Dishes
- Add chopped hard-boiled eggs to a Cobb salad that features diced reduced-sodium ham or cubed grilled chicken, chopped romaine lettuce and/or watercress, and diced tomatoes and avocado. Top with reduced-fat blue cheese crumbles, if desired.
- Prepare egg salad for one by chopping up a hard-boiled egg and mixing it with 1 tablespoon of regular or light mayonnaise, a little mustard, and some capers or chopped olives. If you’re on Phase 1, enjoy the egg salad on top of mesclun or other greens. When you’re on Phase 2, have an egg salad sandwich on 100% whole-wheat or whole-grain toast or in a whole-wheat pita or wrap.
- On Phase 2, add slices of hard-boiled eggs to cold cut sandwiches. Toast two slices of whole-wheat or whole-grain bread, spread with mayo, mustard, or horseradish, then layer the eggs with slices of lean deli meat, such as boiled ham, chicken breast, turkey breast, or roast beef. Add tomato slices and lettuce, or other veggies of your choice.