Eggs are an inexpensive, healthy, high-protein food. According to MyPyramid, one large egg is considered one serving of meat, for protein purposes. Meats, eggs and other animal-based foods contain cholesterol, but the cholesterol in eggs is found only in the yolk. The USDA Nutrient Database indicates egg whites contain no cholesterol. Eggs can be prepared several ways, including fried, hard-boiled, scrambled and omelet. The key to making cholesterol-free eggs is preparation.
Hard-Boiled Eggs
Step 1
Place eggs in a sauce pan and fill with water, one to two inches above the eggs. Bring water to a boil.
Step 2
Boil for two minutes with lid on. Remove from heat and allow to sit in hot water for 10 additional minutes.
Step 3
Transfer eggs immediately to ice water bath. Cool water prevents green ring from forming around yolk.
Step 4
Remove yolk of egg prior to eating. Do not add butter, as it contains cholesterol.
Scrambled, Omelet or Fried Eggs
Step 1
Heat frying pan to medium. Add vegetable oil.
Step 2
Crack eggs and use an egg separator to remove yolks.
Step 3
Cook egg whites in pan to desired consistency. Add vegetables to omelets; remember that butter, milk, cheese and meat contain cholesterol.
Tips and Warnings
- If you do not own an egg separator, you may use the egg shell to separate the yolk. Crack an egg over a bowl. Do not allow the entire egg to fall into the bowl. Keep the yolk in one half of the shell. Transfer the yolk back and forth until the entire egg white is in the bowl. Discard the yolk and shell.
Things You'll Need
- Eggs
- Frying pan
- Vegetable oil
- Egg separator
