Mediterranean Diet Perfect Soft Boiled Eggs
Elevate your breakfast routine with these Mediterranean Diet Perfect Soft Boiled Eggs, a healthy and flavorful twist on a classic comfort food. This recipe delivers perfectly soft-boiled eggs with velvety yolks, enhanced by a drizzle of robust extra virgin olive oil, fresh parsley, and a pinch of sea salt and black pepper. With just 5 minutes of prep and 7 minutes of cooking time, these protein-packed gems are effortless and ideal for busy mornings or elegant brunches. Serve them alongside whole grain toast or crisp vegetables for a nutrient-rich Mediterranean meal that’s both satisfying and delicious.
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Recipe Information
Ingredients
- 4 pieces Large eggs
- 1 teaspoon Sea salt
- 4 cups Cold water
- 1 tablespoon Extra virgin olive oil
- 1 tablespoon Fresh parsley, chopped
- 0.5 teaspoon Freshly ground black pepper
Instructions
Fill a medium saucepan with the 4 cups of cold water and add the teaspoon of sea salt. Bring the water to a rolling boil over high heat.
Once the water is boiling, gently lower the 4 large eggs into the boiling water using a slotted spoon to prevent cracking. Reduce the heat to medium-high, ensuring the water maintains a gentle boil.
Boil the eggs for exactly 6 minutes and 30 seconds for a perfectly soft boiled interior.
While the eggs are boiling, prepare an ice water bath by filling a large bowl with cold water and adding several ice cubes.
Immediately after the boiling time is complete, use the slotted spoon to transfer the eggs into the ice water bath to stop the cooking process. Allow them to cool for at least 2 minutes.
Carefully peel the eggs under cold running water to prevent sticking.
To serve, slice the eggs in half and drizzle with the tablespoon of extra virgin olive oil. Sprinkle with the chopped fresh parsley and season with freshly ground black pepper.
Enjoy the soft boiled eggs on their own, paired with whole grain toast, or alongside fresh vegetables for a true Mediterranean diet experience.
Nutrition Facts
Calories |
405 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.1 g | 44% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 744 mg | 248% | |
| Sodium | 2643 mg | 115% | |
| Total Carbohydrate | 5.0 g | 2% | |
| Dietary Fiber | 0.5 g | 2% | |
| Total Sugars | 0.1 g | ||
| Protein | 24.2 g | 48% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 166 mg | 13% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 325 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
