The eggs are now returning after scientists vilified by well-meaning doctors e. If it is true that egg yolks have a lot of cholesterol, but also contain nutrients that may risk of heart disease for the help. One egg has 13 essential vitamins and minerals, iron, antioxidants, low-calorie, high-quality protein, unsaturated fat and only 70 calories.
Protein in eggs provides constant energy and sustainable - a great way to start yourDay. many nutrients are in the egg yolk as polyunsaturated fatty acids, choline, folic acid, lutein, zeaxanthin, vitamin D, and almost half of the protein.
The eggs are not just for breakfast. The eggs can also be a great cocktail snack (deviled eggs) or (-hard-boiled eggs).
Ways to enjoy hard-boiled eggs:
1 -. cook hard-boiled eggs in their shells in boiling water, salt or white vinegar to preventgreeting cracks. Cooking time the large soft-boiled eggs 1-4 minutes in boiling water, and hard-boiled 15-17 minutes in boiling water.
2 -. shirt cook in boiling water in shell eggs, salt or vinegar to prevent cracking of the water in white billowing out.
. 3 scrambled eggs - mix with water or milk and eggs cooked in a pan with oil or butter. You can use smoked salmon, cheese mix, orother meats for variety.
4. Fried (sunny side up or over easy) - cook without the shell in oil or butter.
5. Deviled - halve hard boiled eggs lengthwise, scoop out yolks. Add mayonnaise, salt and pepper to yolks and put mixture back into egg whites. Lightly sprinkle with paprika.
6. Egg drop soup - add a thin stream of beaten eggs to boiling chicken broth. Add finely chopped scallions and/or tofu.
7. French toast - mix with milk or soy milk and cinnamon. Can add more sugar for a sweeter taste. Use different breads like Hawaiian, multi-grain, or whole wheat for variety.
8. Pancakes - add to pancake or biscuit mix and cook in pan or on griddle with butter or oil. Add blueberries, bananas, or other fruit for variety.
9. Breakfast burrito - cook scrambled eggs Mexican blend seasoning, in butter or oil. Add cheese when eggs are almost done. Add to tortilla and top with diced tomatoes. Use different cheeses for variety like Monterey Jack, Swiss, Cheddar, or a blend of multiple cheeses.
10. Egg salad - mix hard boiled eggs with mayonnaise, salt and pepper. Use basil or other herbs for variety.
Nutrition Information
Per Serving
Excellent Source: protein, vitamin A, folate, choline and calcium
Good Source: iron
calories: 137
total fat: 8g
saturated fat: 3g
polyunsaturated fat: 1g
monounsaturated fat: 2g
cholesterol: 221mg
sodium: 968mg
carbohydrates: 6g
dietary fiber: 2g
protein: 12g
vitamin A: 6,171.9IU
vitamin D: 17.5IU
folate: 109.2mcg
calcium: 211.3mg
iron: 2.8mg
choline: 126.5mg
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