Good day foodie friends! It’s Sunny Side Up Eggs Recipe we’ll be cracking today at Healthy Kitchen 101.
Wait, what is a sunny-side up egg?
It may sound quite of a mouthful, but a sunny-side up egg is simply an egg fried on one side with the white part being just set and the yolk runny, unbroken, shining up like the sun.
This sun even has some dark spots on it. And those green plasma thingy? They’re coriander leaves.
Another interesting way to cook an egg is to cook it “over easy”, in which you flip the egg to fry it on both sides. An over easy egg is slightly more well-cooked than a sunny side up.
Is it safe to eat eggs sunny side up?
Most healthy people can eat sunny-side up eggs without problems. It is worth noting, however, that with this way of frying, the egg is cooked very lightly. If it’s infected with Salmonella, the heat may not be enough to kill the pathogen.
So if you’re unlucky enough to eat a sunny side up egg that’s Salmonella infected, there’s a chance you will experience general physical unwellness, or worse yet, diarrhea, stomach cramps, as well as fever.
Note that not every egg contains the germ: approximately only one in 20,000 eggs is affected. I will leave it to you to decide whether that’s a low or high chance, but as for me, the pleasure on the taste buds always has the upper hand.
Using pasteurized eggs can help reducing the risks. That said, children and people with a weakened immune system, especially those with diabetes, or those undergoing an organ transplant may still be better off with more well-cooked eggs.
What’s the nutrient content?
Super duper easy to prepare and can’t be any friendlier to the wallet, yet sunny side up eggs is surprisingly considered a nutrient powerhouse.
Sunny side up eggs are essentially eggs, and they are known as one of the best sources of protein out there, with more than 6 grams in a large one. Better yet, the protein is complete, meaning it is made up of all of the essential amino acids that your body needs.
The eggs are also rich in fat, iron, and various essential vitamins (vitamins D, B6, B12). This makes them a “golden food”, especially for the vegetarian who are more exposed to risks of not getting enough of those vitamins from veggies.
Also offered are antioxidants like lutein and zeaxanthin, which help reduce the risk of macular degeneration. As it’s cooked quite lightly, the sunny-side-up still retains most of the antioxidants compared to its raw form.
What do you eat sunny side up eggs with?
These soft, fatty eggs go with just about anything.
Eat them with your toasts on a busy morning. Add them into a vegan quinoa salad for some extra protein (but remember that will de-vegan the dish). Squeeze the egg into the hollow of a seedless avocado for baking. Eat ‘em with baked asparagus and some drops of olive oil. Or with french fries if you’re in need of some carbs.
The possibilities are indeed endless.
How do you make sunny side up eggs?
Basically, you do it by cracking an egg into a skillet heated with some oil or butter, and wait for 3 minutes.
It’s one of the easiest things on earth to cook. My 5 years old nephew did it at his first attempt (under my supervision of course), so there’s definitely hope for you even as a total noob.
In fact, it’s one of the things people cook in their first times in the kitchen, because it’s so hard to go wrong. Set the temperature a bit too high? The outside of the eggs will look a bit more burned, but then there are people who do enjoy that crispiness. Break the yolk while cracking the egg into the pan? There will be no “sun”, but the dish will still be totally edible and if you’re creative, it could even turn into something more delicious.
Eggs only require utter care when they’re still intact. Once broken, they tend to be very adaptive to the cook’s most adventurous experiments.
Sunny Side Up Eggs
- 3 tbsp olive oil
- 1/4 tsp salt
- 8 large eggs
- 12 oz California avocado
- 2 oz baby arugula
- 8 oz sprouted wheat bread
- 1/4 tsp ground pepper
- 1 oz feta cheese
- 6 oz tomato
- Heat olive oil in a nonstick skillet over medium-high heat until hot.
- Crack eggs one at a time into the skillet. Reduce heat to low and cook for 4-5 minutes until the white is set but the yolk is still runny.
- Transfer to a plate, serve with toast, avocado, arugula, cheese, and season with pepper if desired.
- Don’t fancy the fragrance of butter? Olive oil or any other cooking oil does just as well. Make sure you don’t use too much of it, and spread the oil evenly on the pan/skillet.
- You can also add some Kosher salt to bring some savour to the dish. Or, if you’re like me and have a soft spot for Oriental tastes, enjoy it with some Taiwanese Wanjia soya sauce.