Mediterranean Diet Perfect Soft Boiled Eggs
Elevate your morning routine with these Mediterranean Diet Perfect Soft Boiled Eggs, a quick and nutritious recipe that strikes the perfect balance between simplicity and sophistication. Featuring silky, golden yolks seasoned with sea salt, a drizzle of heart-healthy extra virgin olive oil, and a garnish of vibrant fresh parsley, these perfectly cooked eggs embody the fresh and wholesome flavors of the Mediterranean diet. Ready in just over 10 minutes, this recipe utilizes an ice bath to achieve the ideal soft-boiled texture, making it both foolproof and elegant. Enjoy them as a standalone protein-packed snack, paired with crusty whole grain toast, or alongside crisp vegetables for a nourishing, flavor-forward breakfast or brunch everyone will love. Keywords: Mediterranean diet recipe, soft boiled eggs, healthy breakfast ideas, quick protein-packed meals, Mediterranean flavors.
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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
Directions
Step 1
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.
Step 2
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.
Step 3
Boil the eggs for exactly 6 minutes and 30 seconds for a perfectly soft boiled interior.
Step 4
While the eggs are boiling, prepare an ice water bath by filling a large bowl with cold water and adding several ice cubes.
Step 5
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.
Step 6
Carefully peel the eggs under cold running water to prevent sticking.
Step 7
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.
Step 8
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
| Serving size | (1173.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 404.8 |
| Total Fat 34.1g | 0% |
| Saturated Fat 8.0g | 0% |
| Cholesterol 744mg | 0% |
| Sodium 2642.7mg | 0% |
| Total Carbohydrate 5.0g | 0% |
| Dietary Fiber 0.5g | 0% |
| Total Sugars 0.1g | |
| Protein 24.2g | 0% |
| Vitamin D 160IU | 0% |
| Calcium 166.0mg | 0% |
| Iron 4.5mg | 0% |
| Potassium 324.9mg | 0% |
Source of Calories