Cooking eggs in olive oil gives better results! The fried eggs have perfectly crisp edges, and scrambled eggs have a silky smooth texture. Plus, you'll also get the health benefits of olive oil. So, it's a win-win for your taste buds, and the rest of your body too!
Typically, you fry eggs in canola or vegetable oil: fats with neutral flavor and a high smoke point, meaning you can cook the egg at medium-high heat and not worry about the oil smoking and giving the egg off flavors.
Nutritionally, olive oil is a healthier choice than butter because it has more healthy compounds, less saturated fats and total cholesterol levels, and a higher smoke point – unless you're using clarified butter.
Fry them in an oil that's stable at high temperatures
The best oils for cooking at high heat, like when pan-frying, are those that remain stable at high temperatures and don't oxidize easily to form harmful free radicals. Examples of good choices include avocado oil and sunflower oil.
Not only is extra virgin olive oil good for your health, but it also makes your eggs taste amazing. The rich, buttery flavor complements the natural taste of eggs perfectly. So next time you're frying up some eggs, reach for the extra virgin olive oil and enjoy the deliciousness!
Luis Geronimo, chef at Sol Sazon in New Jersey, advised home cooks to add one or two teaspoons of oil into a pan and then, when it starts to heat up, add a tablespoon spoon of butter and let it melt (but not burn!) before adding in your eggs. “This gives you a butter taste without burning the butter," said the chef.
Heat about 2 teaspoons of olive oil in a medium pan (about 9 inch diameter) over medium to high heat. When olive oil is hot (after about 1-2 minutes), crack the egg in the pan and fry for about 2-3 minutes. Once ends have browned, remove from pan. Sprinkle with thick sea salt and freshly ground pepper.
Don't Use High Heat
Using medium heat, it should take about 3-4 minutes to cook a nice fried egg with tender whites and a warm, runny yolk. Don't overcook the eggs or the whites will get tough and chewy and the yolks will be dry and chalky.
One study found that boiling, frying, or microwaving can reduce the antioxidant content in eggs. When eggs are heated at high temperatures, such as with frying or processing, the cholesterol can become oxidized. This has been linked to some health concerns and disease.
And when you crack an egg into a pool of extra-virgin olive oil (I like to let the oil get nice and hot over medium heat for, say, a minute or two, before frying), the white pops and sizzles and percolates, until the edges take on a crunchy, lacy, deep golden-brown texture. The yolk, meanwhile, remains warm and runny.
"Cooking eggs with minimal fat or using unsaturated fats like olive oil or avocado oil are healthier alternatives.
Indeed, many Italians see olive oil as the single most important kitchen staple, as well as ingredient in itself. Because of this, they're much more willing to pay a premium for good quality extra virgin olive oil – sourced, of course, from Italy's many olive groves.
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.
So it's not a surprise that eggs will stick to the bottom of your 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.
Oil Is Best For Frying An Egg In A Cast-Iron Skillet
On medium-low heat, heat around 1/8-inch of oil in the cast-iron skillet for about 1 to 2 minutes, until hot and shimmering. In the meantime, crack an egg into a small bowl. What is this? Once the oil is hot, gently slide the egg into the hot oil.
For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.
Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.
Eggs are also a great source of vitamins A, D and B12, as well as choline, a nutrient essential in many steps of metabolism. Except for its cholesterol content, one egg is a healthy option for breakfast lunch or dinner.
Preheat the pan over medium heat, but don't get too crazy with the flame when it comes time to actually cook the eggs. "Scrambled eggs should be cooked slowly, over medium-low heat," explains Perry. "A good scramble takes a minute!" Go hotter, and you'll have overly dry eggs.
The eggs stored in cold temperature tend to undergo condensation when they are taken out to room temperature. This promotes the growth of bacteria over the egg shell, thereby contaminating the egg and making it harmful for human consumption.
Egg wash is most commonly used in baking, both for color and to bind things together. Egg wash is also used in frying, usually to help a bread crumb crust adhere to a meat or vegetable that's going in the deep fryer.
Try this trick. Line the frying pan with a square of baking paper and place the pan over medium heat. When hot, add a small pat of butter or a little olive oil to the paper and crack the eggs directly onto the paper.
Olive oil actually has a relatively high smoke point and is a safe, reliable option for frying. On top of that, it is one of the healthiest cooking staples around. Olive oil has been named “the healthiest fat on Earth,” in part because of its unique ability to reduce the risk of heart disease.
Ingredients: 2 tablespoons extra-virgin olive oil. 8 large eggs.