Vegetable oil or oils that have a high smoke point, like peanut, grapeseed, and avocado oil, can also be used to cook sunnyside up and over easy eggs.
Frying an egg in a non-stick pan
To fry an egg without oil or butter you need a good quality non-stick pan, which can be made of Teflon or ceramic. This will allow you to cook without needing to use any extra fat or oil without the egg sticking to the pan.
You start by adding a small amount of oil to the skillet and cracking in the eggs, just like you normally would. Then, about 30 seconds in, you add hot water to the pan, basting the eggs until the whites are set and the yolks are still runny. It creates tender, soft fried eggs with no overdone edges in sight.
You can make your eggs the same way you melt chocolate, get some water in the pan on the boil then put a heatproof bowl in the pan crack the eggs plus any seasoning you want in & scramble away, the heat from the boiling water touching the bowl will cook the eggs with no need for oil or butter.
Just like eggs cooked in other ways, fried eggs are rich in nutrients and can contribute towards a healthy diet when eaten as part of a balanced meal.
For example, "try cooking eggs with a cooking spray, which preps your pan for cooking eggs with almost zero fat and calories," recommends Basbaum. Or opt for healthier fats than butter or bacon grease. "Cooking eggs with minimal fat or using unsaturated fats like olive oil or avocado oil are healthier alternatives.
A basic omelette recipe is shockingly easy – you just need oil to coat the pan, eggs, and a little salt and pepper. But omelettes are so much more fun when you fill them up! Oil: To coat the pan you can use olive oil, avocado oil, butter, ghee, or my personal favorite – bacon grease!
Replacing Butter With Oil
A good rule of thumb is to replace about 3/4 of the butter in a recipe with olive, canola, or vegetable oil (if the recipe calls for 1 cup butter, use ¾ cup oil). You can use a 1:1 ratio when it comes to coconut oil.
It's a great way to cook pork chops, steaks, and more. The water soaks into the cooking meat and keeps it very moist. The trick to getting good color on the meat is to allow dry cooking time in between the additions of water.
So for weight loss, fried eggs are probably the least healthy. This leaves out boiling, poaching, scrambling, microwaving them and turning them into omelettes. For eggs to help you in weight loss, you need to cook them in a way to activate the ingredients in them.
To fry foods without oil, you can use glucose powder (or dextrose) a natural sugar perfect for frying as it melts at 150 degrees and caramelizes at 190 degrees. It is easily available in supermarkets, patisseries and pharmacies.
If your recipe calls for melted butter specifically or ghee, you should be able to substitute oil in a 1:1 ratio with good results. For most sweet recipes, you'll want to use a lighter tasting oil, but chocolate recipes, like chocolate cake, taste good with richer oils, like olive and avocado.
While keeping that in mind, some of the most commonly used substitutes include coconut oil, coconut butter, olive oil, safflower oil, nut butter, applesauce, yogurt, and dairy free butter.
As a general rule of thumb, substitute three-quarters of the butter in a recipe with olive oil. In other words: If a baking recipe calls for a stick of butter (8 tablespoons), for example, use 6 tablespoons of olive oil.
Fat in plant oils lowers total cholesterol and low-density lipoprotein cholesterol, or "bad" cholesterol, when it takes the place of saturated fat. The finding is very strong for oils made mostly of polyunsaturated fats, such as soybean oil, when they replace saturated fat.
You Used the Wrong Kind of Pan
While the egg cooks, its proteins are forming chemical bonds with the metal of the pan. A nonstick coating interferes with this bonding, and so does adding fat like oil or butter to the pan before the eggs.
It seems that to get the maximum benefits of an omelette, using olive oil is much better as it provides the necessary nutrients like omega-3 fatty acids, vitamin E & K along with other minerals.
Overall, shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg's nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat.
The healthiest oils are those that are high in monounsaturated and polyunsaturated fats, such as vegetable oil and olive oil. These types of fats can help lower your risk of heart disease when used instead of saturated fats.
Start your day off right by frying eggs in a shallow pool of olive oil -- tilt the pan and spoon the hot oil over the tops to give the whites crispy edges and a souffled texture. Enjoy with toast or in our Breakfast Bowl with Yogurt and Vegetables.