PT Health Life

4 easy breakfast dishes to make from eggs, quick and nutritious

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Pt Health life – You don’t have enough time to prepare breakfast or often eat breakfast with unhealthy fast foods. Try the simple, easy-to-make egg recipes below that are both delicious and healthy.

Breakfast is an important meal of the day, you should eat enough food with nutritious ingredients: protein, sugar, fat, fiber, starch (carbohydrate). Eggs are a food rich in essential nutrients and low in fat, suitable for breakfast preparation.

According to Dr. Doctor. Truong Hong Son – Director of the Vietnam Institute of Applied Medicine, eating eggs for breakfast helps reduce about 270 – 470 calories consumed at lunch and dinner. Eggs have a satiety index 50% higher than white bread or breakfast cereal . If you usually eat a 400-calorie breakfast, you can switch to a 3-egg meal and reduce your morning calories to 240 calories, which is the amount in 3 hard-boiled eggs.

1. Eggs stuffed with avocado

Quick and easy avocado stuffed eggs for breakfast.

Ingredients (recipe for 2 people)

  • 6 hard-boiled eggs, peeled.
  • 1 avocado, seed removed, chopped.
  • 1 lemon.
  • 1/8 teaspoon freshly ground black pepper.
  • 1/8 teaspoon cayenne pepper (optional).
  • 2 tablespoons fresh chives, finely chopped.
  • 2 tablespoons fresh cilantro, finely chopped.
  • 1 clove of garlic, minced.

Processing

– Cut boiled eggs in half lengthwise. Discard the yolks or reserve them for another purpose.

– Place remaining ingredients in blender until smooth, or puree with a fork in a medium bowl.

– Scoop the avocado filling into the spaces on each egg white and refrigerate until ready to use, then decorate with coriander on top.

Nutritional value (for 1 serving)

Calories 58
Total fat 4g
Saturated fat 0.5g
Protein 4g
Carbohydrates 3g
Fiber 1.6g
Road 0.5g
Sodium 104mg

According to Dr. Doctor. Truong Hong Son, egg whites do not contain fat and are lower in calories, only about 17 calories but account for more than half of the total protein of the whole egg. Egg whites are also rich in nutritional minerals such as niacin, potassium, riboflavin and magnesium, which are good for overall health.

2. Low-fat cheese scrambled eggs

Cheesy scrambled eggs are low in saturated fat.

Ingredient

  • 4 eggs.
  • 2/3 cup low-fat cottage cheese.
  • 1/8 teaspoon salt.
  • 1/8 teaspoon freshly ground black pepper.
  • 1 teaspoon chopped fresh chives (optional).
  • 1 tablespoon extra virgin olive oil.

Processing

– In a mixing bowl, beat eggs, cheese, salt, pepper and chives, if using.

– Place a medium non-stick pan over medium heat. When the pan is hot, add olive oil and egg mixture. Use a spoon to gently stir the eggs until the mixture is cooked evenly, about 2 minutes.

Nutritional value

Calories 268
Total fat 19g
Saturated fat 4.9g
Protein 22g
Carbohydrates 4g
Fiber 0g
Road 3.8g
Sodium 464mg

According to information from the United States Department of Agriculture (USDA), eggs are naturally high in protein but they also contain some saturated fat.

According to the American Heart Association, just 3 eggs contain 40% of the recommended daily intake of saturated fat. Recipe .limit saturated fat by mixing with low-fat cheese. You can also choose fat-free cheese that has the right texture for scrambled eggs.

3. Egg and avocado toast

Egg and avocado toast is a healthy breakfast choice.

Ingredient

  • 1 slice of wholemeal bread.
  • 1 teaspoon mayonnaise, preferably made with olive oil.
  • 1/4 avocado, sliced.
  • 2 eggs, cooked to your liking.
  • 1 pinch of salt.
  • 1 pinch of freshly ground black pepper.
  • 1 tablespoon peeled pumpkin seeds (optional).

Processing

– Toast the bread to your desired crispness. Place toast on a plate and spread mayonnaise evenly on top.

– Cover toast with butter and eggs, sprinkle salt and pepper on top. Garnish with pumpkin seeds if desired and enjoy a healthy breakfast.

Nutritional value

Calories 336
Total fat 21g
Saturated fat 4.5g
Protein 16g
Carbohydrates 20g
Fiber 4.4g
Road 4.2g
Sodium 364mg

Doctor. Truong Hong Son information: Eggs contain a significant amount of cholesterol, but there is a positive correlation between lecithin and cholesterol, so lecithin will play a role in regulating cholesterol, preventing atherosclerosis and eliminating cholesterol from the body. can. Eggs are a top source of choline, an essential nutrient for proper cell building and metabolism.

4. Green vegetable and egg pizza

Green vegetable pizza provides lots of fiber for breakfast.

Ingredient

  • 2 whole wheat pizza crusts.
  • 3 tablespoons tomato sauce.
  • 3 cups green vegetables of your choice.
  • 2 eggs.
  • 2 tablespoons cheese.

Processing

– Preheat the oven, place the pizza on a baking tray and cover half with tomato sauce and half with vegetables. Crack an egg into the center of each pizza.

– Bake in the preheated oven until the egg whites are set and the yolks are still runny, about 10 minutes.

– Cover with cheese, slice and eat.

Nutritional value

Calories 396
Total fat 19g
Saturated fat 4.8g
Protein 18g
Carbohydrates 40g
Fiber 8g
Road 7.2g
Sodium 623mg

This is a protein-rich dish you should try that can bring richness to your cake. Instead of the proteins commonly found on pizza (like bacon and sausage), eggs are lower in saturated fat and sodium, making them a healthier choice for breakfast.

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