Eggs and Sample Recipe Using Whole, White and Substitute

Both adults and kids love to eat eggs. Even eaten without added ingredients, egg calories are fun to eat, not to mention the nutrition facts you get from them. Egg is a great ingredient that adds flavor to any dish. However, many are still avoiding consumption of this food especially the too health conscious individuals.

First concern is on the eggs calories. It is a practice now among people to check the calories in everything they eat. Since egg is a common ingredient in many foods, it is important to know the number of calories contained in an egg.

The second concern is in the amount of cholesterol in eggs. Although this harmful component is only in the yolk, people still avoid this food. Perhaps, they do not find eating whites alone appetizing and delicious.

Eggs calories in yolks and whites

To have more information on eggs, let us check the calories in each of the yellow part or yolk and white part or albumen.

Eggs calories in yolk

The total calories in an egg yolk are approximately 55 made up of protein, fats and carbohydrates. Total protein is 22%, fat is 74% and carbohydrate is 4%. The yolk has many health benefits because it is loaded with nutrients. With the 74% fats, only half of this has saturated fats. It contains vitamins and mineral. The rich amount of lutein and zeaxanthin are important nutrients for healthy eyes.

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Eggs calories in albumen

The egg white has lesser calories which is just 17, only one-third of the total calories in the yolk. Even if you consume more egg whites, say 100 grams, your total ingested calories will only be 52. It has proteins but has no fats. Other nutrients are selenium, folate, calcium, magnesium and phosphorus.

Being watchful of the eggs calories, you can choose the egg part to be included in a recipe. You can have whole egg, egg white only or egg substitute.

Sample recipes using whole eggs

This serves four and when you divide the 209 calories in the recipe, each serving will only be 52 calories.
Recipe for poached eggs with spinach and tomatoes

The ingredients are 4 large eggs, 16 pieces cherry or grape tomatoes cut in halves, 1 tablespoon olive oil, 8 ounces chopped spinach leaves, a clove of garlic, 1 tablespoon chopped chives, 2 tablespoon vinegar and salt and pepper to taste.
To prepare the meal, poach the eggs. Place eggs, one each on a small bowl. Boil water and when boiling, add vinegar, swirl the water and slowly slide the egg in the water and cook one at a time. Set aside. In a skillet, add olive oil then sauté the tomatoes. Remove the tomatoes and set aside. On the same pan, add the garlic and spinach and sauté until leaves are wilted. Discard the garlic. Arrange the leaves in four plates, add tomatoes. Place poached egg on the vegetables, top with chives, salt and pepper then serve.

Sample recipe using egg whites only

  • Wary of eating egg yolk, you can feast on generous portion of egg whites in omelets.
  • Recipe for egg omelet with pepper, paprika and parsley
  • The ingredients are 3 egg whites, ¼ cup sliced raw mushroom, ½ cup baby spinach, ½ teaspoon parsley, olive oil, cooking spray, salt and pepper, paprika.
  • To prepare this recipe, heat a skillet and add olive oil. Sauté the mushroom and spinach until cooked. (You can add diced ham, an optional ingredient).
  • Set aside.
  • Whisk the egg whites until a little bit foamy.
  • Spray cooking oil on a pan and put the egg whites.
  • When bottom settles, turn.
  • Add parsley to the cooked vegetables, mix and put on the egg.
  • Fold the egg white into half, sprinkle paprika and serve.
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Recipes using egg substitutes

If you are observing a restrictive diet, but you want to eat eggs, you can use egg substitute.

Recipe for sunny frittata

  • The ingredients are 2 cups egg substitute, ½ cup non-fat milk, 2/3 cup diced ham, ½ cup each of diced sweet red or green bell pepper and onions, ¼ cup shredded low fat cheese, salt and pepper to taste and cooking spray.
  • To prepare the frittata, preheat oven at 375 degrees. Mix milk, egg substitute, salt and pepper.
  • Heat a nonstick skillet, spray with cooking oil then add ham, bell peppers, onions and sauté for 2 minutes.
  • Add egg-milk mixture and stir from time to time until cook.
  • Transfer to a baking pan top with cheese and bake for 12 minutes or until done. Cut into wedges or slices (depending on the shape of the baking pan) and serve.

There are more recipes you can find online

. Check the ingredients added to your eggs to determine if the meal is still a low-calorie recipe. You can always be creative and try other veggies for your egg meals.