Recipe Test. One-Minute Eggs
I know, cooking eggs in a microwave sounds like a crime against food, but I tried this recipe and it’s surprisingly good — quick, easy, and far tastier than it has any right to be.
I’m not even sure this can claim to be a recipe, but it fits perfectly into my MVC (Minimum Viable Cheffing) rule. I’m old. I need protein. I like eggs. I’m not especially interested in complicated cooking. All boxes ticked.
I did a double take when I saw the mayonnaise part, but this comes from a proper chef — José Andrés — so who am I to argue?
Eggs are such a good source of protein although, as someone who’s had a heart attack and bypass surgery, I try not to overdo them. I also tend to pair them with olive oil rather than butter to help keep saturated fat levels down.
That said, I’m equally keen to keep my protein intake high enough for healthy ageing.
The official UK recommendation for protein is still 0.75 g per kilogram of bodyweight per day. But many researchers specialising in ageing and muscle health now believe older adults benefit from considerably more — especially if the goal is staying strong, active and independent, rather than simply avoiding deficiency.
The emerging consensus seems to sit around 1.0–1.2 g/kg/day to help counter sarcopenia and the anabolic resistance that comes with ageing, where:
muscles respond less efficiently to protein,
muscle protein synthesis becomes less effective,
muscle loss accelerates,
and higher protein intake is needed to maintain muscle mass and function.
Microwaving eggs was also a first for me, but in for a penny…
Ingredients (1 portion)
1 medium egg
1 tsp mayonnaise
¼ tsp olive oil
Some chives, finely chopped
Method
Whisk the ingredients together until smooth and well mixed.
Pour the mixture into a ramekin.
Microwave on full power for 30-40 seconds. It’s quite good fun to watch the egg rise like a souffle. Don’t overcook it though, as the result will be rubbery (like the first one I made.)
Season to taste and add the chives.
To serve
Depending on when you’re preparing this, it could be part of healthy breakfast or served with salad for lunch.
You can also make it more fancy with extra toppings such as parmesan or bacon bits.
Nutrition (approx)
Calories: 115 kcal
Protein: 6 g
Carbohydrates: 0.5 g
Fat: 10 g (of which saturated: 2.4 g)
Let me know in the comments if you try it. I love it!
Until next time. 👋
Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.