A Simple, No-Fuss Way to Add Protein to Your Meal
Low in cost and high in protein, eggs are an ideal addition to any meal, whether first thing in the morning or after a long day at the office. They are also one of the easiest foods to prepare, especially if you are using a microwave. It takes just a few minutes of prep and cooking time to have a cooked over-easy egg with firm whites and a delicious runny yolks. Enjoy them with buttered toast, crispy potatoes, seasoned noodles, savory lentils or a plate full of steamed vegetables.
Coat a microwave-safe bowl or plate with nonstick cooking spray or oil. Sprinkle the bottom of the dish with salt, which helps the egg to cook evenly.
Break the egg into the plate or bowl. Use a fork to pierce the yolk once and the whites two to three times, which prevents the egg from exploding during cooking.
Cover the entire dish, except for one corner, with plastic wrap. The one exposed corner will allow the steam to vent while the egg cooks.
Cook on full power for 30 seconds. Allow the egg to cool for another 30 seconds, and then flip it over in the dish. Re-cover the egg, and cook it on full power for 30 more seconds. Again, allow the egg to cool.
If the egg is undercooked, microwave it for another 10 seconds. Continue to cook it in 10-second increments until it has the desired consistency.
Do not cook an egg in its shell in the microwave. The shell will cause the egg to explode.
Cooking times may vary depending on the wattage of your microwave. Cook the egg for slightly longer, such as 40 seconds, in lower-wattage microwaves. It may take some trial and error in your particular microwave before you find the perfect timing.
Cook the egg in short increments, checking in between to see if it is ready, to prevent the egg from being over-cooked. Eggs that are microwaved for too long can easily turn rubbery in texture and taste.
Increase the cooking time if you are microwaving more than one egg at a time. Two to three eggs cooked together may take 45 to 50 seconds, depending on the wattage of your microwave.
Stick to using a plate or shallow bowl when cooking eggs over-easy. Ramekins or dessert cups, which are usually recommended for use when microwaving eggs, can make the egg difficult to flip.