In the morning, one piece of advice you get is to eat an egg for the breakfast. It is because it consists of so many nutrients that keep you healthy and it keeps your breakfast satisfied and fulfilled. The egg is popular for its affordable source of protein and it acts as an alternative to beef and fish. It is referred to as a perfect food or a superfood as it consists of so many nutrients.
It is smaller in size but one large egg includes 77 calories, 6 grams of protein, and 4.5 grams of fat. It provides vitamins B12, Vitamin D, minerals, folic acid, iron, zinc, and calcium. And the egg is low in sodium. One whole egg has the nutrients that are required to convert a single cell to a baby chicken. Therefore it is an important food in a well-balanced diet.
Benefits of eating egg
- It is high in Cholesterol, and a single egg contains 212 mg which is half the recommended daily intake. But according to researches, it is found that the cholesterol in the diet, and doesn’t raise cholesterol in the blood. But the remaining 30% can raise mildly raise the total and low-density lipoprotein cholesterol.
- Raises the HDL which is the good cholesterol and this reduces the risk of heart diseases, stroke, and other health problems.
- It contains Choline which is an important nutrient that people don’t know about. And this is used to build cell membranes and produce signaling molecules in the brain.
- The yellow yolks are good for eyesight as it consists of helpful antioxidants which reduce the risk of cataracts. And it includes vitamin A that is good for the health of the eye.
Facts you should know about eggs
If you want more high protein and low fat then you should eat an egg white.
To add richness or to beat a hollandaise sauce, and salad dressings you should go with the yolk.
The color has no impact and link on the nutrition, as the egg starts as white, and on the shell-making process, it gives an additional pigment at the end.
The egg is good for pregnant women as it supports the growth and development of a healthy, happy baby.
It is safe to eat the yolk, as it contains the majority of its nutrients.
People can eat 3 eggs per day and eating more in a 24 hour period.
Egg recipes
Pimiento Cheese Deviled Eggs
This is one of the all-time classic spring food party foods that can be made in large amounts.
Ingredients
- 12 large eggs
- 1 tsp. hot sauce
- ½ c. mayonnaise
- 1 and ½ tbsp. fresh lemon
- 1/3 c. finely chopped roasted red pepper
- ½ tsp. kosher salt
- 1 scallion finely chopped and garnish
- 1 oz. extra-sharp cheddar cheese
How to make
Take a large saucepan and place the eggs, adding enough cold water to cover by 2 inches, and bring it to boil. And then remove heat, and cover it to stand for 11 minutes. Then drain the eggs and return to the pan. Shake it gently until the eggs get cracked and then peel the eggs by discarding their shells. Halve the eggs and transfer the yolks to a separate bowl. Add some mayonnaise, hot sauce, salt, and lemon juice and mash them with a fork to combine them. Add some cheddar, scallion, and roasted pepper and stir to combine. Spoon them to the part of whites and garnish them with some scallion.
Parmesan Egg-in-a-Hole
Ingredients
- 6 eggs
- Kosher salt
- Grounded pepper
- Hot sauce
- ¼ c. grated parmesan cheese
- 1/3 c. mayonnaise
How to make
Take some mayonnaise and cheese and stir together, spread them on both sides of each bread slice. Cut a 3-inch circle from the center of each bread slice. Take and heat a large nonstick skillet over medium heat. Cook the bread until golden brown on one side for 1 to 2 minutes and turn them immediately while cracking an egg into the hole of the slices of bread. Season them with pepper and salt. Reduce the heat to medium-low and cover it partially. Cook for 3 to 4 minutes and cook until the eggs are set. Cook breads until golden about 1 to 2 minutes per side.
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