Smashed Organic Eggs
with Mustardy French Dressing
One of my all-time favourite foods is organic
free range eggs. We always have a dozen in
the fridge as they make a perfect quick and
healthy meal for breakfast, lunch or even
dinner. I remember my Great Aunty cooking
up lots of egg dishes when I was growing
up. We used to raise our own hens and grow
our own veggies, so a lot of our meals were
based on egg and vegetable dishes. I love to
eat eggs pretty much any way, but one of my
favourites is to smash them with aromatics
such as fresh garden herbs and a homemade
French dressing scented with a hint of Dijon
mustard. These smashed organic eggs
are perfect over steamed or braised green
vegetables such as asparagus, kale, spinach
or cabbage. They are also delicious folded
through pan roasted cauliflower with a light
sprinkle of crushed pistachio. I love the
simplicity of these eggs and the flavours
marry perfectly.
What’s great about it?
Eggs are a great source of complete protein
which will keep you fuller for longer as well as
help maintain a healthy immune system, cell
growth and tissue repair. A study published in
the International Journal of Obesity suggests
that the inclusion of eggs in a weight
management program may help increase
satiety and enhance weight loss. The lecithin
in egg yolks is also rich in choline, which is
involved in the transport of cholesterol in the
bloodstream and in fat metabolism, which
can be useful in treating fat accumulation in
the liver.
and parsley. Combine the apple cider
vinegar with the mustard and cold-pressed
olive oil until smooth and emulsified in a
separate bowl. Spoon the dressing into the
smashed eggs and fold through. Blanch or
steam asparagus for 30 seconds. Arrange
asparagus onto a serving plate and spoon
over the smashed eggs. Serve with a light
drizzle of extra dressing and enjoy.
Serves 2
Time: 30mins (includes 20mins to cook eggs)
How to hard boil eggs perfectly
Use room temperature eggs (not straight from
the fridge). Place eggs in a small saucepan
and cover completely with cold water about
2cm above the top of the eggs. Slowly bring
the water to the boil over a medium heat.
Once the water is boiling, simmer the eggs
for 7 minutes. Cool eggs immediately under
cold running water. Crack the shells on a hard
surface, then peel the eggs gently. Rinse the
eggs again after peeling to make sure there
are no bits of shell left clinging to the egg.
Store covered in the fridge until needed.
Ingredients
4 organic eggs, hard boiled (see notes
below on how to cook to perfection)
1 small bunch parsley, chopped
2 spring onions or 1/3 red onion, finely chopped
Sea salt and pepper to taste
2 bunches asparagus, trimmed
Mustardy French Dressing
1 tablespoon apple cider vinegar
1 teaspoon Dijon mustard
4 tablespoons cold-pressed olive oil
Chop the hard boiled eggs with a large knife
on a chopping board. Place the eggs into a
bowl and combine with onion, salt, pepper
Inspiration
While the freshest eggs are ideal for frying
and poaching, eggs that are a week or so old
are actually better for hard boiling.
Teresa Cutter, aka The Healthy Chef, is one of Australia’s leading authorities on healthy cooking. An experienced chef, as well as a nutritionist and fitness
professional, she combines her knowledge of food, diet and exercise to develop delicious recipes that maximise health and wellbeing. thehealthychef.com
NETWORK SPRING 2014 | 47