How to Poach an Egg in the Microwave
A Healthier Michigan
| 3 min read
That said, if you’re like most people, busy weekday mornings are not ideal for getting out a skillet and spatula and whipping up an omelet. But that doesn’t mean you’re stuck with cold cereal or a granola bar.
It doesn't get much easier than whipping up a tasty, egg-centric meal in the microwave. Before you rush off to the kitchen, there are a few things to keep in mind: most importantly, don’t microwave an egg in its shell — it will explode. Avoid overcooking the egg, because it will cook fast and all microwaves are different.
Here are some recipes to get you started.
Microwave poached eggs
- 1 egg
- 1/3 cup water
- ½ teaspoon vinegar
Instructions: Crack the egg into a bowl or mug that’s safe for using in the microwave, then add the water and vinegar. Cover with a microwave-safe plate and microwave for about a minute at low power (between 50 and 80 percent depending on the wattage of your microwave).
Take a look at the egg and see if the whites are set. If not, microwave for another 20 seconds, then check again. Continue until whites are set and then remove from the liquid with a slotted spoon.
Nutritional information per serving, yields one serving: 72 calories, 4.8g fat, 1.6g saturated fat, 71mg sodium, 0.4g carbohydrates, 6.3g protein, 0.2g sugar.
Microwave scrambled eggs with cheese
- 2 large eggs
- 2 tablespoons milk
- 1/8 teaspoon cayenne pepper
- ¼ teaspoon salt
- 1 scallion, thinly sliced
- 2 tablespoons shredded cheddar cheese
- 1 cherry tomato, quartered lengthwise
Instructions: Mix together eggs, milk, cayenne pepper and salt in a large, 10-ounce microwave-safe ramekin, then stir in the scallion. Microwave on high, uncovered, for about 45 seconds, then give it a stir. Cook another 45 seconds or until the eggs are close to being set.
Stir in the cheese and cover dish with a paper towel. Let sit for a minute or until the cheese has melted and the eggs are set, then top with the tomato and enjoy.
Nutritional information per serving, yields 1 serving: 228 calories, 15.3g fat, 6.8g saturated fat, 823.3mg sodium, 4.2g carbohydrates, 17.3g protein, 2.6g sugar
Microwave egg soufflé
- 1 egg
- 2 egg whites
- 1 tablespoon salsa
Instructions: Coat a small microwave-safe bowl with cooking spray, then crack the egg into it. Add egg whites and mix together. Add salsa - you can leave it out if you’d prefer - and mix together.
Microwave for two minutes (if you don’t put the salsa in, check the eggs after a minute and 20 seconds).
Nutritional information per serving, yields 1 serving:107 calories, 4.8g fat, 1.6g saturated fat, 291mg sodium, 1.4g carbohydrates, 13.3g protein, 1.2g sugar
Overnight omelet in a jar
- 1 tablespoon milk
- Handful of baby spinach
- 2 tablespoons shredded cheddar cheese
- 2 tablespoons chopped deli ham
- 2 eggs
- Salt and freshly ground black pepper
Instructions: Coat a 16-ounce glass jar with cooking spray. Combine the milk, spinach, cheese and ham in the jar, cover and place in the refrigerator overnight.
The next morning, crack the eggs into the jar, season with salt and pepper and place the lid back on. Shake the jar for up to 30 seconds, or until the mixture looks pale yellow. Take the lid off and microwave for 90 seconds. Look to see if the egg is set and, if not, microwave for another 15 to 30 seconds.
Nutritional information per serving, yields 1 serving: 230 calories, 15.2g fat, 6.6g saturated fat, 375mg sodium, 2.8g carbohydrates, 19.4g protein, 2.2g sugar
Photo credit: Getty Images
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