If you crave a fried egg but without oil or butter, try the water-cooked egg: a light pan egg as good as fried but super light!
THIS IS NOT a poached egg.
You don’t need a tall pot filled with water nor special skill or technique.
THIS IS NOT a pan-fried egg.
It is not fried in butter or oil.
The water-cooked egg is an egg cooked in a small amount of water in a nonstick pan, as tasty as a fried egg but prepared lightly and without fats instead of being fried.
It is also suitable for children.
In Sicilian they say: “m’arricriai“… basically a delight!
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- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 10 Minutes
- Cooking time: 10 Minutes
- Portions: 1 person
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 1 egg (2 if small)
- cup (3.4 fl oz) water
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (for finishing (added uncooked))
Suggested tools
For cooking one or two eggs a small nonstick frying pan is enough.
For cooking more eggs use a wider nonstick pan and a larger amount of water.
- Pan nonstick
- Lid preferably glass
Preparation
Notes for people with hyperglycemia | prediabetes and diabetes
– light cooking without added fats.
The water should not cover the egg but should replace butter or oil, helping even cooking and preventing it from sticking to the bottom.
Pour about 1/3 cup (3.4 fl oz) of water into a nonstick pan and bring it to a boil.
Break the egg and gently pour it into the pan, letting the white slide in first and then placing the yolk in the center of the white.
Cover with a lid, preferably glass, and cook over low heat for 5–10 minutes until the white is completely set and the yolk reaches the desired consistency.
If the boiling water threatens to spill out of the pan during cooking, remove the lid.
Gently lift the egg with a wide spatula and transfer it to a plate.
Season with a pinch of salt and freshly ground pepper.
Add chopped parsley and drizzle with a little extra virgin olive oil.Your water-cooked egg is ready.
Enjoy your meal!
The egg is an easy main course to balance with carbohydrates preferably wholegrain [bread, pasta or rice] and vegetables so as to form a balanced meal or one-dish that helps keep blood sugar stable.
Storage, tips and variations
Storage
The water-cooked egg should be eaten immediately after preparation.
Tips and variations
If you prefer a softer yolk reduce the cooking time to 5 minutes and check visually.
Replace parsley with other fresh herbs such as basil or chives.
It is great with asparagus and/or on slices of toasted bread—for example an avocado toast topped with a water-cooked egg.
Note that toasting can lower the glycemic index of bread, but toasted bread should be consumed cold (starch retrogradation) to avoid blood sugar spikes.
FAQ – Questions and Answers
Can people with high cholesterol eat eggs?
Follow the recommendations of your personalized nutrition plan.
In cases of familial congenital hypercholesterolemia it is recommended not to exceed two eggs per week [source Humanitas].For other questions read:
Why not wash eggs before storing them | safe storage guide + info about eggs.
