Eiers: perfek vir die kosblik

My ma glo vas solank jy eiers in die huis het, kan jy iets te ete op tafel sit, van ontbyt tot aandete en selfs as inpakkkos. Veral vandat eiers weer die groenlig gekry het dat ‘n gesonde mens 2 eiers per dag as deel van ‘n gebalanseerde dieet kan eet, word daar in my huis letterlik deur ‘n dosyn of twee eiers in ‘n week se tyd gegaan.

Eiers is propvol goedheid en noodsaaklike voedingstowwe. Dit bevat baie vitamiene en minerale, onder meer choline, wat baie belangrik is vir selbou, breingesondheid en ‘n gesonde senuweestelsel. Een eier bevat 6 g proteïen en 5 g goeie vette asook belangrike aminosure in die regte verhouding. Hoewel die cholesterol-inhoud hoog is (meestal is dit die “goeie cholesterol – HDL – hoëdigtheids-lipoproteïen), is vasgestel dat dit nie die bloedcholesterol-vlakke van die meeste mense beïnvloed nie.

Gewapen met daardie klein kleefvrye pannetjies kan almal gou-gou aansit vir ‘n lekker pofomelet, bakeiers op roosterbrood, gaatjiebrood of selfs ‘n aangepaste variasie van eier Benedict. En dis net so ideaal om inpakkos mee te maak: in my boek, Lekker & Goed, heerlike kos propvol heilsaamheid, is daar ‘n hele hoofstuk afgestaan aan eiers waarvan baie ideaal is om inpakkos mee te maak soos frittata-tertjies en verskeie soutterttjies. Daar is ook ‘n heerlike eierslaai met suursous wat net so lekker kan werk as inpakkos.

Die boek is beskikbaar by uitgesoekte boekwinkels soos Exclusive Books en Bargain Books asook in Checkers en ook aanlyn op Lapa en die Carmién-webtuistes.

Op die pluimvee-webtuiste sal jy ook heerlike resepte met eiers vind. Gaan na www.sapoultry.co.za; kliek die “hou van” teken EGGcellentFood op Facebook and volg @eggcellentfoodsa op Instagram vir nog meer inligting en resepte.

Cheats Welsh Rarebit

Traditional Welsh Rarebit is made with a bechamel sauce, which can be laborious. Our cheats version uses eggs and is quick and easy. Perfect for after-school snacks or an accompaniment with soup for a light supper.

Serves 2
Preparation time: 5 minutes
Cooking time: 8 minutes

Ingredients:

2 eggs, whisked
2,5 ml (½ tsp.) salt and pepper
2,5 ml (½ tsp. mustard powder
60 ml (¼ cup) milk
150 g cheddar cheese
10 ml (2 tsp.) butter
2 slices wholewheat or health bread
Ground paprika to serve (optional)

Method:

  1. Preheat grill.
  2. Whisk the eggs with salt, pepper, mustard and milk.
  3. Stir in ¾ of the cheese, reserving ¼ to sprinkle on the top.
  4. Lightly toast the bread and spread it with butter.
  5. Spoon the egg and cheese mixture over toast, top with remaining cheese and sprinkle with paprika.
  6. Place under the grill until lightly brown.
  7. Serve immediately.

Croque-Madame

Serves 2
Preparation time: 10 minutes
Cooking time: 25 minutes

Ingredients:

For the cheese sauce
15 ml (1 tbsp). butter
15 ml (1 tbsp.) flour
165 ml (2/3 cup) milk
Pinch salt
Freshly ground black pepper
Pinch of ground nutmeg
30 g (about ¼ cup) grated mature cheddar or Gruyère cheese

For the Croque-Madame
4 slices thick sourdough or country loaf
30 ml (2 tbsp.) butter, softened
30 ml (2 tbsp.) whole grain Dijon mustard
125 ml (1/2 cup) cheese sauce (as above)
6 thin slices of ham
120 g (about 1 cup) grated mature cheddar or Gruyère cheese, divided

For the eggs
15 ml (1 tbsp.) butter
2 large eggs
Salt, for sprinkling
Freshly ground black pepper

Method:

  1. Preheat oven to 180°C.
  2. Start by making a cheese sauce: In a small saucepan over medium heat, melt butter. Add flour and stir for about 1 minute. Gradually whisk in milk and add salt, pepper and nutmeg. Bring to a simmer, whisking constantly and cook until sauce thickens about 2 minutes. Remove from heat and stir in the cheese. Allow cooling for 10 minutes.
  3. To assemble the Croque-Madames: lightly toast the bread. Spread with softened butter on each slice, then flip over two slices and spread each with 5 ml (1 tsp.) mustard and 15 ml (1 tbsp.) cheese sauce. Top each slice with 3 slices of ham, 60 ml (¼ cup) cheese and the remaining bread slices. Spread the tops of each sandwich with 30 ml (2 tbsp.) sauce and sprinkle with the grated cheese.
  4. Place sandwiches on a baking tray and bake until cheese is melted and golden brown on top, about 15 to 18 minutes.
  5. For the eggs, melt the butter in a frying pan over medium-high heat. Crack in the eggs and fry until whites are set, about 3 minutes. Season with salt and pepper and top each sandwich with an egg. Serve immediately.

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