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If you are looking for what might be the world’s most perfect protein, look no further than the breakfast food favorite, the incredible, edible egg. Protein, a main component of eggs, is an essential part of the human diet, providing necessary amino acids that the body uses to build muscle and perform daily functions. The proteins the body needs can be found in many foods ranging from chicken to milk to soy and peanuts. However, all protein is not created equal. The ability of the body to absorb the protein in foods is ranked according to what is called is biological availability. Ranking at the top with a score of 100 is none other than the affordable, widely available, and delicious egg.
In addition to being good for you, the egg is a culinary marvel. Eggs feature into everything. ranging from cakes and meringues to avgolemono soup and carbonara sauce. Unique in the world of food, egg whites lose some of their protein structure when beaten, causing them to expand in volume and become stiff. This technique is used extensively in baking to give an airy texture to genoise cakes and creating delightful sweets like pavlovas. When the egg yolk is incorporated, an egg can add texture and richness to a food as well as acting as a thickening agent as with spaghetti carbonara and egg drop soup.
Cooking the egg as the focal point of the meal is widely considered the true test of a good chef. While in cooking school I had the honor of attending a master class with the great French chef Andre Soltner. After showing us aspiring chefs how to make a carrot look like a flower and how to turn a potato into linking rectangles, the rest of the class was devoted to nothing other than how to make the perfect omelet. While expertly whipping the eggs into a frothy lemon yellow liquid Chef Soltner stressed to us eager chefs-in-training that we would never be great cooks until we knew how to cook an egg.
As home cooks many people might overlook the importance of a well cooked egg, leaving that skill up to the neighborhood diner for our weekend breakfasts. But an omelet can be more than a brunch special coming in to save the day for a last minute dinner or as a complement for using up odds and ends in the vegetable drawer. Unlike chicken, eggs have a long shelf life in the refrigerator, eliminating the need to run to the grocery store or defrost frozen meat when you are in a pinch for protein. And as food costs have continued to rise, even organic free-range eggs remain a relative bargain--breaking down to mere cents on a dollar--which is why eggs feature heavily into the diets of people everywhere in the world, particularly developing countries.
Cooking the perfect egg is somewhat a matter of taste. For instance, some people prefer their yolks runny while others like to eat the crusty bits that stick to the pan when eggs are scrambled. When making an omelet the classic French way there exist both the rolled and the flat variety. In both cases whole eggs are whipped with a touch of salt and pepper as well as some milk, cream, or water to lighten the mixture.
In a hot, seasoned pan butter is melted until the foam subsides. The egg mixture is added to the hot pan and a fork is used to mix up the egg gently scrambling while it coagulates. After a few seconds of mixing with the fork the eggs are allowed to set on their own. At this point a flat omelet (one that you are not rolling or adding fillings to) is allowed to rest on the heat a bit longer until dry and the bottom is slightly colored.
For a proper rolled omelet the heat is turned down so that the eggs do not develop color. While still moist (you want the rolled omelet to be a bit runny) the fork or a spatula is used to gently move the edges of the omelet away from pan rolling the eggs up like a burrito. Fillings ranging from cheese and asparagus to ratatouille can be added during the roll-up. Or, for a simple solution to adding filling, roll the omelet up plain then cut a slit lengthwise down the middle and stuff it with a filling of choice.
Steak, chicken, and edamame all do the job of providing the body with necessary protein, but perhaps no food does that job more efficiently and in so many delicious and creative ways as the egg. Whether the egg is giving fluff to a muffin, thickening a sauce, or starring as the main event in an omelet, it is a nutritious and tasty part of our diet. Next time you find yourself in a dinner pinch, forgo the frozen dinner and open up a carton of eggs for a dinner fix that will sate fill your belly and please your palate any time of the day.
©2026 CDKitchen, Inc. No reproduction or distribution of any portion of this article is allowed without express permission from CDKitchen, Inc.
To share this article with others, you may link to this page:
https://www.cdkitchen.com/cooking-experts/amy-powell/974-delicious-eggs/
An Egg For Any Time of the Day
If you are looking for what might be the world’s most perfect protein, look no further than the breakfast food favorite, the incredible, edible egg. Protein, a main component of eggs, is an essential part of the human diet, providing necessary amino acids that the body uses to build muscle and perform daily functions. The proteins the body needs can be found in many foods ranging from chicken to milk to soy and peanuts. However, all protein is not created equal. The ability of the body to absorb the protein in foods is ranked according to what is called is biological availability. Ranking at the top with a score of 100 is none other than the affordable, widely available, and delicious egg.
In addition to being good for you, the egg is a culinary marvel. Eggs feature into everything. ranging from cakes and meringues to avgolemono soup and carbonara sauce. Unique in the world of food, egg whites lose some of their protein structure when beaten, causing them to expand in volume and become stiff. This technique is used extensively in baking to give an airy texture to genoise cakes and creating delightful sweets like pavlovas. When the egg yolk is incorporated, an egg can add texture and richness to a food as well as acting as a thickening agent as with spaghetti carbonara and egg drop soup.
Cooking the egg as the focal point of the meal is widely considered the true test of a good chef. While in cooking school I had the honor of attending a master class with the great French chef Andre Soltner. After showing us aspiring chefs how to make a carrot look like a flower and how to turn a potato into linking rectangles, the rest of the class was devoted to nothing other than how to make the perfect omelet. While expertly whipping the eggs into a frothy lemon yellow liquid Chef Soltner stressed to us eager chefs-in-training that we would never be great cooks until we knew how to cook an egg.
As home cooks many people might overlook the importance of a well cooked egg, leaving that skill up to the neighborhood diner for our weekend breakfasts. But an omelet can be more than a brunch special coming in to save the day for a last minute dinner or as a complement for using up odds and ends in the vegetable drawer. Unlike chicken, eggs have a long shelf life in the refrigerator, eliminating the need to run to the grocery store or defrost frozen meat when you are in a pinch for protein. And as food costs have continued to rise, even organic free-range eggs remain a relative bargain--breaking down to mere cents on a dollar--which is why eggs feature heavily into the diets of people everywhere in the world, particularly developing countries.
Cooking the perfect egg is somewhat a matter of taste. For instance, some people prefer their yolks runny while others like to eat the crusty bits that stick to the pan when eggs are scrambled. When making an omelet the classic French way there exist both the rolled and the flat variety. In both cases whole eggs are whipped with a touch of salt and pepper as well as some milk, cream, or water to lighten the mixture.
In a hot, seasoned pan butter is melted until the foam subsides. The egg mixture is added to the hot pan and a fork is used to mix up the egg gently scrambling while it coagulates. After a few seconds of mixing with the fork the eggs are allowed to set on their own. At this point a flat omelet (one that you are not rolling or adding fillings to) is allowed to rest on the heat a bit longer until dry and the bottom is slightly colored.
For a proper rolled omelet the heat is turned down so that the eggs do not develop color. While still moist (you want the rolled omelet to be a bit runny) the fork or a spatula is used to gently move the edges of the omelet away from pan rolling the eggs up like a burrito. Fillings ranging from cheese and asparagus to ratatouille can be added during the roll-up. Or, for a simple solution to adding filling, roll the omelet up plain then cut a slit lengthwise down the middle and stuff it with a filling of choice.
Steak, chicken, and edamame all do the job of providing the body with necessary protein, but perhaps no food does that job more efficiently and in so many delicious and creative ways as the egg. Whether the egg is giving fluff to a muffin, thickening a sauce, or starring as the main event in an omelet, it is a nutritious and tasty part of our diet. Next time you find yourself in a dinner pinch, forgo the frozen dinner and open up a carton of eggs for a dinner fix that will sate fill your belly and please your palate any time of the day.
Omelet with Asparagus and Gruyere
Made with milk, cream or water, asparagus, salt and pepper, butter, Gruyere cheese, eggs
Made with milk, cream or water, asparagus, salt and pepper, butter, Gruyere cheese, eggs
Serves/Makes: 1
- 3 spears asparagus
- salt and pepper
- 1 tablespoon butter
- 1 ounce grated Gruyere cheese
- 3 eggs
- 1 tablespoon milk, cream or water
Trim the woody ends off of the asparagus. Cut each stalk into 1-inch pieces.
Place the asparagus in a small pan. Add water to come half way up the sides of the asparagus. Place 1 tsp of butter and a pinch of salt and pepper into the water with the asparagus. Boil for about four minutes until asparagus is tender.
Meanwhile, whisk eggs with milk, cream or water plus a pinch of salt and pepper until frothy. Heat the remaining butter in a nonstick pan until the butter foams. Add the eggs and stir slightly until the eggs begin to coagulate and set. Stop stirring and allow the eggs to finish setting.
When they are still a bit moist, begin to roll the omelet. Add the cooked asparagus and cheese and finish the roll. Serve immediately.
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©2026 CDKitchen, Inc. No reproduction or distribution of any portion of this article is allowed without express permission from CDKitchen, Inc.
To share this article with others, you may link to this page:
https://www.cdkitchen.com/cooking-experts/amy-powell/974-delicious-eggs/