recipes of scrambled eggs

Scrambled eggs have been for many years one of the most popular breakfasts in many countries around the world. And even in such exotic countries as Thailand, China, India, you can always find in restaurants a variant of continental or American breakfast, which includes fried eggs or an ordinary scrambled eggs with tomatoes.

But is it safe to eat this dish since morning? After all, if it is fried with the addition of oil, then it is fat enough. It should also be taken into account that the calorific value of the eggs is large enough, therefore, even eating it in the morning, this fact must be taken into account when drawing up your diet for the day.

 

 

Composition and use of eggs

The eggs themselves are quite a dietary product. They are always included in the diet of athletes who want to increase muscle mass, and serve as an excellent source of high qualityth protein.

But nutritionists are advised to use them in very moderate amounts. After all, egg yolk contains a lot of fats, which are a source of harmful cholesterol. In fact, the calorific value of fried eggs is the caloric content of egg yolks, since they contain up to 90% of all the nutrients that make up this product.

 

scrambled eggs

 

At the same time, it is not worth completely refusing to eat eggs. After all, they are an indispensable source of many amino acids, proteins, polyunsaturated fats (including oleic) and fatty acids (linoleic and linolenic). In addition to cholesterol, the yolk is a storehouse of useful vitamins.

It contains a lot of vitamin A, E, one of the largest quantities of vitamin D, almost all vitamins of group B (B6, B12, B1, B7, B3, B5). Also in the yolk, the largest of all foods is the content of choline (vitamin B4), which helps to remove cholesterol and protects the cell membranes from the effects of free radicals.

It is worth noting that this product, especially its shell, is an excellent source of calcium. In addition, it contains a lot of iron, copper, phosphorus, iodine, and there is a certain amount of such a trace element as cobalt.

Eggs are almost completely absorbed by the body. This is good in terms of their nutritional value, but when you include this product in your diet, you should pay attention to their caloric value, especially if you are dieting, as in 100 grams of eggs (the equivalent of two pieces) an average of about 150 kcal.

How many calories in fried eggs

Caloric content of eggs is highly dependent on the way it is cooked and additional products that are added to it. For example, if you fry eggs with tomatoes and without oil, their energy value is reduced by 30-50%.

Consider the various options for preparing your favorite breakfast and its calorie content. We will imply that the dish is prepared from two eggs.

Caloric content of fried eggs is as follows:

  • Fried eggs with 1 spoon of vegetable oil. On average, its calorific value is 190-200 kcal: eggs 150 kcal + oil 40 kcal. And if you fry eggs in butter, the calorie content of the dish will be even higher.
  • Fried eggs cooked in a frying pan without oil: 150-160 calories.
  • The usual scrambled eggs in vegetable oil. If you beat eggs before frying them, the calorie content of the dish decreases slightly. In this case, it will be equal to 150-170 kcal. If you cook without oil in a frying pan with non-stick coating – take another 20-30 kcal.
  • Scrambled eggs with tomatoes. When using ordinary unsweetened vegetables, the calorie content of the dish will be about 160 kcal. If you cook it with sweet cherry tomatoes, expect that the energy value will increase to 220-240 kcal!
  • Fried eggs on an oil with cheese, sausage, tomatoes “will pull” on 300-340 kcal.

The most useful recipes of scrambled eggs

In order to ensure that breakfast was not only tasty, but also useful, it contained a reasonable amount of calories, it is recommended to cook scrambled eggs without butter. Among other things, it will not only reduce calorie content, but will also reduce the amount of carcinogens that you will get with food. It is known that these poisons are produced just by heating vegetable oil. But if you have the opportunity to fry in a frying pan without oil, try to minimize its quantity.

The most useful variant of fried eggs is considered to be fried eggs with minimal addition of salt, which is used together with toast.

Another “healthy” version of this dish is prepared with the addition of greenery and vegetables. In fried eggs you can add dill, tomatoes, spinach, coriander, seasonings from herbs without salt. Its calorific value will not exceed 150-160 calories.

You can use the oven and silicone molds instead of the frying pan. Bake the eggs for 10-15 minutes at a temperature of 180 degrees. In this case, you definitely will not need oil, the dish will turn out to be low-fat and will contain a minimum amount of calories. At the same time, all nutritious and useful elements will be preserved.

 

caloric content of eggs

 

Also, people who need to consume a large number of proteins and do not exceed the permissible dose of cholesterol, it is possible to cook vegetable eggs only from proteins, removing the yolks. Such a recipe is suitable, for example, to athletes who want to build muscle mass.

Of course, the taste and nutrition of the dish without yolks will be slightly affected, but on the other hand, when cooking, you can add non-fat boiled chicken breast or red fish meat, asparagus, spinach, and low-fat sauces into squirrels. Such fried eggs will be an excellent and useful source of proteins with minimal content of harmful additives in the form of saturated fats or cholesterol.

Contraindications for the consumption of eggs

This product is one of the most useful and low-allergenic (provided the organic growth of chicken without the use of chemical food additives). Nevertheless, there are a number of contraindications for the use of eggs and dishes from them.

The main ones are:

  1. Overweight.
  2. Diseases of blood and blood vessels, atherosclerosis.
  3. High blood pressure.
  4. Diabetes.
  5. Cholecystitis and liver disease.
  6. Disturbances in the work of the gastrointestinal tractth tract.

If you suffer from one of these diseases, you are allowed to eat only egg whites.