1.- Cook with only as much fat as you need to keep eggs from sticking to the pan
2.- Hydrogenation changes oils into a more solid and more saturated form of fat. Cooking eggs using a fat made of non-hydrogenated oil will help to cut the saturated fat in your diet. Check ingredient list.
3.-Rather than frying eggs, use the steam-basted method or use cooking spray in a nonstick pan. This works for omelets, too.
4.- Instead of cooking in fat, poach an egg in water. Serve over steamed veggies and add zing by topping with your favorite herb or spice, salsa, mustard or low-sodium soy or teriyaki sauce.
5.- For less fat than sautéing, combine the vegetables for your favorite egg dish with a little water, cover and steam until cooked to your taste. Or, microwave them.
6.- To reduce the fat in a quiche recipe, eliminate the pastry crust. Instead, beat 1 of the eggs from the recipe with your choice of: 1 1/2 cups cooked rice: 2 packages (10oz.each) frozen chopped spinach, thawed, drained and pressed; 2 cups cooked, cooled mashed potatoes; or 1 1/2 to 2 cups fine dry bead crumbs. Spread or press the mixture over the bottom and up the sides of your quiche pan or pie plate.
7.- For cutting fat in a pie recipe, use a cracker or crisp cookie ( vanilla wafer or ginger snap ) crumb crust instead of a pastry crust.
8.- Check the total amount of protein in your recipe. Add together each egg and each ounce of other protein foods, including meats and cheeses, and divide by the number of servings. Reduce the total until you have no more than two to three ounces total of protein foods per serving.
9.- If your favorite egg recipe just wouldn’t be the same without bacon or sausage and you’d still like to cut the fat, select the leanest choices available, fry bacon crisp and drain bacon or sausage well before adding them to other ingredients.
10.- Use non-fat, skim or low-fat varieties of dairy foods and lean or reduced-fat types of other foods.
11.- Pretend all bread spreads are hot mustard or horseradish and spread them no more thickly than you would the hot stuff!
12.- Dollop recipes with fatty toppings rather than slathering them on and use a light sprinkling of shredded cheese rather than a whole slice.