Eggs are a delicious and versatile source of protein.
Hard-boiled, soft-boiled, scrambled or in the form of an omelette: unless you follow a vegan diet, raise your hand if you do not keep at least one pack of eggs in the fridge, among the most common and used foods in the world. With an average weight of about 60 g divided between egg white (between 35 and 40 g), yolk (between 14 and 18 g) and shell, eggs provide about 130 calories per ounce (the calories of a single egg are about 85), 13 g of protein, 0.7 g of carbohydrates and 9 g of fat. Of the latter, about 3 g are represented by saturated, but it is above all the cholesterol present (only in the yolk) to have been accused: with its 358 mg per hectogram, in fact, with a single egg exceeds the daily quota recommended by the food guidelines. This has for a long time demonized the frequent weekly consumption of this precious food, considering it co-responsible for the onset of cardiovascular diseases; theory, then, proved incorrect.
Eggs are a food really suitable for everyone. Very nutritious and satiating, even in overweight or obese subjects, contribute to metabolic regulation and tissue maintenance, both from a functional and tonic point of view, thanks to the excellent presence of proteins and vitamins: In the yolk there are mainly the water-soluble B6 and B12, involved in the metabolism of nucleic acids, amino acids and fatty acids, in the prevention of cellular aging and in the stimulation of brain functions, the fat-soluble D, K, useful for bones, and the E, with strong antioxidant properties; In egg white, on the other hand, vitamins B1, B2 and B3 are mostly concentrated, involved in energy regulation. Eggs are also sight-friendly, given the presence of vitamin A, lutein and zeaxanthin, carotenoids with a protective action against the risk of degenerative eye diseases. Eggs also have a form of protection against the cardiovascular system and cleaning of blood vessels, given the presence of lecithin. It helps to esterify cholesterol through the synthesis of an enzyme, LCAT, and to remove its excess from the circulatory stream through bile, contributing to and preventing atherosclerotic diseases. There are therefore many properties of eggs, a food that is worth regularly including in yourdiet. But how many can you eat? And what are the best cooking recipes?
Eggs in brief:
The calories of an egg are about 85. The value does not change with cooking; Fats, therefore also cholesterol, are contained only in the yolk; Eggs contain proteins of very high biological value, but also vitamin B12, biotin and minerals; A hard-boiled egg, cooked for about 8 minutes, retains the same nutritional properties as raw egg; You can consume 4 eggs per week or increase the consumption of only egg whites; 100 grams of egg pasta replace an egg; During cooking, the egg white must be well cooked while the yolk can remain more raw; A fresh egg dipped in water and salt does not float, a less fresh egg does; Fresh eggs are kept in the fridge for about 28 days. They should not be frozen.
Good and versatile, hard-boiled eggs are a passepartout in the kitchen. Here's how to cook them perfectly and some ideas for simple but timeless dishes. Hard-boiled eggs, especially in the warmer season, become the queens of many fresh and quick to prepare dishes. A great classic is to put them in the salad, but relegating them only to a simple salad is a shame because they go perfectly with bruschetta and vegetables. Are you running out of ideas? In this article I give you 5, as well as 2 of my recipes. But first, remember how many minutes boiled eggs have to cook?
Let's review the basic rules before we get in the kitchen. First of all, remember that eggs should be cleaned simply with kitchen paper lightly soaked in water and should never be washed under a stream of running water because the shell absorbs it damaging the inside. You can only do this if you plan to cook them immediately. Shake the egg before cooking to see if it is fresh. If you feel a movement inside, it means that the egg is old. Boil the water in a high saucepan and gently put the egg inside. In 10 minutes it will be perfect and the egg white and yolk will have become compact. If you want it slightly soft inside then decrease the cooking time. Once cooked, pass it under a stream of cold water to stop cooking and then shell it gently. You can store it in the refrigerator for 24 hours.
With a simple egg you can make many recipes. For a standing appetizer, halve the shelled eggs, take the egg yolks and blend them with mayonnaise and chives and then fill the two halves again. You can also enrich the filling with boiled potatoes, tuna, mushrooms and many other ingredients. This recipe is very scenic and the great impression is always assured! You can also use the hard-boiled yolk to season a zucchini pasta and you will get a delicious cream that will make this simple first course really special. Finally, with boiled eggs you can enrich many salads and prepare the famous Niçoise salad made with lettuce, anchovies, tomatoes, onions, black olives, boiled potatoes and eggs.
Insalata nizzarda ( Niçoise salad)
Ingredients6 servings500 g fresh broad beans500 g tomatoes200 g tuna in oil150 g red bell pepper50 g black olives from Nice6 eggs2 small artichokes3 medium onionsa cucumberanchovy fillets in oilcelerybasilgarliclemonextra virgin olive oilsalt
Procedure
For the recipe for a nice salad, harden the eggs by cooking them for exactly 10 minutes from the start of the boil. Drain, cool and peel. Peel the beans; Peel and cut the artichokes into wedges, rub them with half a lemon to prevent them from turning black. Peel the pepper and cut it into strips; Cut 2 stalks of white celery into strips (julienne); Cut the tomatoes into wedges which should be ripe but firm and thinly slice a small cucumber and onions. Rub a large salad bowl with a clove of garlic, then collect all the prepared vegetables. Add the tuna drained from the conservation oil and roughly chopped, 12 anchovy fillets, the olives and the eggs cut into wedges. Season the salad with a pinch of salt, 6 tablespoons of oil and a dozen chopped basil leaves. Bring to the table and stir in the presence of the diners (this excellent salad should be freshly prepared and served immediately).
The omelette is one of the most common dishes to prepare, there are different versions, it can be made with only eggs and cheese or enriched with vegetables or cereals. What if they were summer omelettes? Think about it: they are excellent as a second course, they can be a delicious aperitif if served in squares, or they can be used as a filling for a delicious sandwich to take to the beach. The omelette differs from the omelette for being cooked only on one side and folded on itself. The name derives from the French "lamelle", which means foil, for its thin thickness, or, according to another version, from the Latin "ova mellita", an ancient recipe of eggs cooked in a container with honey.
Omelette with egg whites and pecorino cheese
If you have leftover egg whites from other preparations I have the recipe to finish them all in one swoop.
Ingredients4 servings
150 g fresh cream150 g grated semi-cured pecorino cheese12 Egg whitesExtra virgin olive oilSaltPepper
Procedure
For the recipe of egg white and pecorino omelette, beat the egg whites with cream, pecorino cheese, salt and pepper; Cook them in a non-stick pan with a layer of oil over low heat until they begin to thicken even on the surface (it will take about 8-10 minutes). Cover the omelette with a lid and finish cooking it in 3-4 minutes. Serve it by decorating as desired with edible flowers (here wild thistle flowers).
Hard-boiled, soft-boiled, scrambled or in the form of an omelette: unless you follow a vegan diet, raise your hand if you do not keep at least one pack of eggs in the fridge, among the most common and used foods in the world. With an average weight of about 60 g divided between egg white (between 35 and 40 g), yolk (between 14 and 18 g) and shell, eggs provide about 130 calories per ounce (the calories of a single egg are about 85), 13 g of protein, 0.7 g of carbohydrates and 9 g of fat. Of the latter, about 3 g are represented by saturated, but it is above all the cholesterol present (only in the yolk) to have been accused: with its 358 mg per hectogram, in fact, with a single egg exceeds the daily quota recommended by the food guidelines. This has for a long time demonized the frequent weekly consumption of this precious food, considering it co-responsible for the onset of cardiovascular diseases; theory, then, proved incorrect.
Eggs are a food really suitable for everyone. Very nutritious and satiating, even in overweight or obese subjects, contribute to metabolic regulation and tissue maintenance, both from a functional and tonic point of view, thanks to the excellent presence of proteins and vitamins: In the yolk there are mainly the water-soluble B6 and B12, involved in the metabolism of nucleic acids, amino acids and fatty acids, in the prevention of cellular aging and in the stimulation of brain functions, the fat-soluble D, K, useful for bones, and the E, with strong antioxidant properties; In egg white, on the other hand, vitamins B1, B2 and B3 are mostly concentrated, involved in energy regulation. Eggs are also sight-friendly, given the presence of vitamin A, lutein and zeaxanthin, carotenoids with a protective action against the risk of degenerative eye diseases. Eggs also have a form of protection against the cardiovascular system and cleaning of blood vessels, given the presence of lecithin. It helps to esterify cholesterol through the synthesis of an enzyme, LCAT, and to remove its excess from the circulatory stream through bile, contributing to and preventing atherosclerotic diseases. There are therefore many properties of eggs, a food that is worth regularly including in yourdiet. But how many can you eat? And what are the best cooking recipes?
Eggs in brief:
The calories of an egg are about 85. The value does not change with cooking; Fats, therefore also cholesterol, are contained only in the yolk; Eggs contain proteins of very high biological value, but also vitamin B12, biotin and minerals; A hard-boiled egg, cooked for about 8 minutes, retains the same nutritional properties as raw egg; You can consume 4 eggs per week or increase the consumption of only egg whites; 100 grams of egg pasta replace an egg; During cooking, the egg white must be well cooked while the yolk can remain more raw; A fresh egg dipped in water and salt does not float, a less fresh egg does; Fresh eggs are kept in the fridge for about 28 days. They should not be frozen.
Good and versatile, hard-boiled eggs are a passepartout in the kitchen. Here's how to cook them perfectly and some ideas for simple but timeless dishes. Hard-boiled eggs, especially in the warmer season, become the queens of many fresh and quick to prepare dishes. A great classic is to put them in the salad, but relegating them only to a simple salad is a shame because they go perfectly with bruschetta and vegetables. Are you running out of ideas? In this article I give you 5, as well as 2 of my recipes. But first, remember how many minutes boiled eggs have to cook?
Let's review the basic rules before we get in the kitchen. First of all, remember that eggs should be cleaned simply with kitchen paper lightly soaked in water and should never be washed under a stream of running water because the shell absorbs it damaging the inside. You can only do this if you plan to cook them immediately. Shake the egg before cooking to see if it is fresh. If you feel a movement inside, it means that the egg is old. Boil the water in a high saucepan and gently put the egg inside. In 10 minutes it will be perfect and the egg white and yolk will have become compact. If you want it slightly soft inside then decrease the cooking time. Once cooked, pass it under a stream of cold water to stop cooking and then shell it gently. You can store it in the refrigerator for 24 hours.
With a simple egg you can make many recipes. For a standing appetizer, halve the shelled eggs, take the egg yolks and blend them with mayonnaise and chives and then fill the two halves again. You can also enrich the filling with boiled potatoes, tuna, mushrooms and many other ingredients. This recipe is very scenic and the great impression is always assured! You can also use the hard-boiled yolk to season a zucchini pasta and you will get a delicious cream that will make this simple first course really special. Finally, with boiled eggs you can enrich many salads and prepare the famous Niçoise salad made with lettuce, anchovies, tomatoes, onions, black olives, boiled potatoes and eggs.
Insalata nizzarda ( Niçoise salad)
Ingredients
6 servings
500 g fresh broad beans
500 g tomatoes
200 g tuna in oil
150 g red bell pepper
50 g black olives from Nice
6 eggs
2 small artichokes
3 medium onions
a cucumber
anchovy fillets in oil
celery
basil
garlic
lemon
extra virgin olive oil
salt
Procedure
For the recipe for a nice salad, harden the eggs by cooking them for exactly 10 minutes from the start of the boil. Drain, cool and peel. Peel the beans; Peel and cut the artichokes into wedges, rub them with half a lemon to prevent them from turning black. Peel the pepper and cut it into strips; Cut 2 stalks of white celery into strips (julienne); Cut the tomatoes into wedges which should be ripe but firm and thinly slice a small cucumber and onions. Rub a large salad bowl with a clove of garlic, then collect all the prepared vegetables. Add the tuna drained from the conservation oil and roughly chopped, 12 anchovy fillets, the olives and the eggs cut into wedges. Season the salad with a pinch of salt, 6 tablespoons of oil and a dozen chopped basil leaves. Bring to the table and stir in the presence of the diners (this excellent salad should be freshly prepared and served immediately).
The omelette is one of the most common dishes to prepare, there are different versions, it can be made with only eggs and cheese or enriched with vegetables or cereals. What if they were summer omelettes? Think about it: they are excellent as a second course, they can be a delicious aperitif if served in squares, or they can be used as a filling for a delicious sandwich to take to the beach. The omelette differs from the omelette for being cooked only on one side and folded on itself. The name derives from the French "lamelle", which means foil, for its thin thickness, or, according to another version, from the Latin "ova mellita", an ancient recipe of eggs cooked in a container with honey.
Omelette with egg whites and pecorino cheese
If you have leftover egg whites from other preparations I have the recipe to finish them all in one swoop.
Ingredients
4 servings
150 g fresh cream
150 g grated semi-cured pecorino cheese
12 Egg whites
Extra virgin olive oil
Salt
Pepper
Procedure
For the recipe of egg white and pecorino omelette, beat the egg whites with cream, pecorino cheese, salt and pepper; Cook them in a non-stick pan with a layer of oil over low heat until they begin to thicken even on the surface (it will take about 8-10 minutes). Cover the omelette with a lid and finish cooking it in 3-4 minutes. Serve it by decorating as desired with edible flowers (here wild thistle flowers).
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