The favorite dish of bachelors, students, a lifesaver among other breakfast ideas is scrambled eggs. The calorie content of the dish can be varied, depending on the combination of products that are added to obtain all sorts of flavor combinations of the dish. The egg is valuable in its composition, is an excellent source of protein and is an affordable food product. 97% absorbed by the body. It is recommended to consume the product only after heat treatment, otherwise infectious intestinal diseases cannot be avoided.
Omelette options
Depending on your imagination and preferences, the omelette can be completely without filling or with ham, and so on; completely exotic fillings are also allowed. Any type of omelet can be mixed together with the selected filling, and the filling can also be wrapped in a finished flatbread.
It is believed that an omelette with meat filling is higher in calories than with fish filling, but this difference is not too significant and should not become an obstacle in choosing the method of preparing this famous dish.
Usually an omelette is cooked in a very hot frying pan, but there are fans who bake the product in the oven, slow cooker or microwave. It cannot be said that due to a different heat treatment, the calorie content of the omelet will decrease.
Calorie content of omelet
Indeed, a ready-made omelet made from 2 eggs with milk in a frying pan or in the oven cannot attract those who want to lose weight with its low calorie content - it is approximately 142.1 kcal per 100 grams.
But this figure is easy to reduce, since a pure protein omelette without milk already boasts a calorie content of 58 kcal for the same weight, which will undoubtedly attract an incredible number of losing weight fans to this dish. Moreover, omelettes are also represented in today’s popular diet programs.
Calories and nutritional value
In fact, one chicken egg eaten every day can provide 15% of your body's daily protein needs. Although it contains 200 mg of cholesterol, studies show that regularly eating chicken eggs does not increase the risk of cardiovascular disease.
A medium-sized hard-boiled egg without additives contains 70 kilocalories. That's why they can be safely used as a breakfast or snack. This product has a unique energy value for humans; it does not affect weight, but provides the required amount of useful micro- and macroelements.
Three boiled medium-sized eggs contain 210 kilocalories. One large one has 90 kilocalories, one small one has only 55.
Despite the fact that it is not recommended to consume raw eggs, many people act contrary to this. The calorie content of a raw product is no different from a boiled one. An average sized chicken egg contains 65 kcal.
One yolk alone contains about 55 kcal, while an egg with a double yolk contains 235 kcal.
According to scientists, the product contains at least 13 essential vitamins and minerals. It is a rich source of vitamins B, A, E, D, folate, iron, zinc and choline. According to the BJU, one egg provides about 6 g of protein in a form that is easily absorbed by the body. One hundred grams contains 12 g of protein.
According to the KBJU of carbohydrates, there are 0.68 grams of carbohydrates in this product per 100 grams, and one medium-sized egg contains 0.34 grams of them, and if you distribute this amount between the white and the yolk, then in the first 0.18 g, and in the second 0. 16
All fats are found exclusively in the yolk, amounting to 6 grams per egg and 12 grams per 100-gram serving.
A steamed omelette without additional ingredients contains 94 kcal. You can use skim milk or water, thereby further reducing the calorie content of the product.
If a person is watching his own weight, scrambled eggs are a great way to satisfy hunger.
Eggs not only provide energy, they are also loaded with antioxidants.
Often a standard dietary serving includes 3 egg whites and 1 yolk, since most of the calories are found in the latter.
- From 1 egg.
The calorie content of scrambled eggs depends on the preparation. One fried egg contains from 90 to 95 kcal, beaten with milk - 100 kcal per egg. - From 2 eggs.
A dish of two medium-sized chicken eggs without milk has a calorie content of 180 kcal, with milk - 200 kcal. - From 3 eggs.
A simple fried scrambled egg from three chicken eggs has a calorie content of 270 kcal, this figure may vary depending on what oil is fried in and whether there are vegetables in the composition. Whipped with milk - from 300 kilocalories or more.
Omelette in dietetics
It is no secret that omelettes have long been used as additives to various diets, including low-calorie diets. This is due to the egg content in them. As you know, eggs contain an incredibly healthy set of vitamins and microelements, such as, and.
In addition, frequent consumption of omelettes helps strengthen the nervous system shaken by diet, which is important for those who have decided to limit themselves in food for the first time. At the moment, there are two diets that are extremely popular:
- hypocaloric
(one egg omelet along with a glass of kefir is added to the breakfast menu); - protein-egg
(omelet with cheese and herbs, made from three eggs, is introduced into the morning diet with one cup of coffee with milk).
It must also be added that the omelet diet not only allows you to quickly lose weight
, but also helps cleanse the body of harmful waste and toxins.
Just remember to completely eliminate
granulated sugar and chocolate.
Benefits and harms
Chicken eggs must be included in the diet, including for children over one year old. Microelements and vitamins in their composition support eye health. The product is a good source of protein, helps reduce weight, reduces the risk of breast cancer, and helps cope with fatigue. Eggs provide the necessary amount of energy for the day, support the nervous system and increase the body's resistance to stress.
One egg contains almost 25% selenium, making it one of the best dietary sources of the mineral, which has a powerful anti-inflammatory effect directly linked to cardiovascular disease. Selenium combined with CoQ10 helps reduce the risk of death from cardiovascular disease by 50%.
It is a rich source of choline, a macronutrient that is necessary for normal neurological development and improved metabolism. One medium-sized egg contains about 100 mg of choline. Adults are advised to take this element at 550 mg per day.
Unfortunately, for many of us, macular degeneration is an inevitable part of aging. Certain nutrients can stop this process, and they are found in eggs.
Among other things, eggs are considered one of the richest sources of protein.
The overall quality of this component is assessed according to three different criteria: amino acid composition, bioavailability and amino acid digestibility. Amino acids are the building blocks for the body, there are twenty-one in total, nine of which our body cannot produce on its own and must be obtained from food sources, that is, chicken eggs.
People who have to constantly be on the move need B vitamins. They are responsible for energy and fatigue, concentration, and brain function. If you regularly eat the whole egg, and not just the white, your body will get everything it needs.
Protein helps synthesize and maintain muscles, it affects strength, elasticity and endurance. The quality of the protein consumed matters when a person is purposefully engaged in training, and here eggs must be introduced into the diet on an ongoing basis.
If we talk about harm, there are only two problems: salmonella and allergies. In the first case, you simply do not need to eat the product raw, and if you come into contact with the shell, you will need to wash your hands well. In the second case, an allergic reaction is observed more often in children under 3 years of age, then it goes away on its own.
Classic omelet recipe
Many of us remember the thick and completely unappetizing omelettes of Soviet canteens, but today there is no need to cook them exactly like that - your skillful hands will help you make the perfect classic omelet. To make your omelette truly delicious, choose the following ingredients:
- 1 chicken egg;
- 25 ml milk;
- 3 g table salt;
- 2 g ground black pepper;
- 3 ml sunflower oil.
Place the pan on medium heat and add it to it. stir a little in a deep bowl, then add to it. Beat the mixture with a whisk or in a blender until completely smooth, add pepper and table salt. Stir the mixture again and pour it into the heated frying pan.
Fry the workpiece on one side for about 2 minutes, then turn over with a spatula. Cover the pan with a lid and fry the omelette until cooked, the process will take another two minutes. Calorie content of omelet with milk from 1 egg
per
100 g
is
106 kcal
,
from 3 eggs – 125.1 kcal.
Popular omelet recipes
The most delicious, healthy and nutritious omelette can be easily prepared at home, reducing the standard calorie content by adding additional components to the preparation. How to do this is described in the recipes below.
Omelette with tomatoes
A very light and delicious-looking omelette is made with fresh tomatoes and onions. To prepare it, use the following ingredients:
- 2 chicken eggs;
- 100 g onions;
- 200 g tomatoes;
- 25 ml;
- 1 g table salt.
We clean and rinse, then cut it into half rings. After this, put the resulting mass in a heated frying pan and add oil. Fry over medium heat for about five minutes, stirring constantly. While the onion is frying, cut into thin slices.
Add them to the onion and fry the mixture for another minute or two. Meanwhile, beat the eggs a little with salt, then pour the resulting mixture over the cooking vegetables. Fry the omelette for about five more minutes. Calorie content per 100 g
omelette with tomatoes is
76 kcal.
Cheese omelette
Those who love dishes with cheese will certainly appreciate this type of omelet despite the increased calorie content. To prepare it without any problems, choose the following ingredients:
- 1 chicken egg;
- 3 egg whites;
- 25 ml milk;
- 3 ml sunflower oil;
- 50 g;
- 2 g table salt.
Heat the pan in a frying pan using medium heat. Meanwhile, beat the egg with milk, beat the whites separately with table salt. Combine the two resulting mixtures in one bowl, beat in a blender or using a whisk for about a minute.
Separately, grate the cheese on a medium grater. Pour the mixture into a frying pan, sprinkle with grated cheese and cook for about five minutes with the lid closed. Calorie content of omelet with cheese per 100 grams
is
130 kcal.
Omelette with sausage
Sausage is considered a high-calorie product, but few can resist preparing this much-loved dish for breakfast or midday lunch. The omelet turns out perfect if you take the following components:
- 100 g raw smoked sausage;
- 5 chicken eggs;
- 200 ml milk;
- 50 g onions;
- 20 ml sunflower oil;
- 2 g table salt.
In a preheated frying pan, heat the sunflower oil, at this time cut the onion and sausage into cubes. Separately, beat the milk and eggs using a blender, adding a pinch of salt. Pour the sausage and onions into the frying pan, stir with a spatula and fry for about five minutes, trying to prevent the ingredients from burning.
After this, pour the egg-milk mixture onto the sausage, cover the frying pan with a lid and cook the omelette over low heat for about seven minutes. Calorie content of omelette with sausage per 100 grams
is approximately
185 kcal
.
Zucchini omelette
A tender omelette with delicious zucchini is a dietary dish recommended for those trying to lose weight. Baking in the oven makes this dish as light and tasty as possible. Its preparation is impossible without the following components:
We cut the zucchini into thin rings, and try to cut the tomatoes, onions and carrots into half rings. Grease a baking tray or baking dish with oil, place carrots on it, then onions, zucchini and prepared tomato. Sprinkle the dough with salt on top and bake the mixture in the oven for about twenty minutes at a temperature of about 200 degrees.
Meanwhile, prepare the sauce: beat the eggs and whites with a blender, then add water and milk. Beat a little more and remove the vegetables from the oven. Pour them with the prepared sauce and sprinkle with chopped herbs.
Place grated or finely shredded cheese on top and put the pan back in the oven. We keep the product there for approximately ten minutes. Calorie content of omelet with zucchini per 100 g
stays within
75 kcal.
Try to use greens more often
while preparing different types of omelettes. It will not only improve the taste of any dish, but will also greatly contribute to the rapid absorption of food.
Omelette is equally loved by both children and adults. This light, tender, incredibly tasty and nutritious dish is ideal for breakfast, lunch and dinner. It consists of the simplest ingredients that are in every refrigerator, it is prepared in a matter of minutes and even those who are far from culinary art can handle it. In addition, an omelet is an ideal dish for those who are trying to get rid of extra pounds. Firstly, it contains a large amount of protein, the breakdown of which the body spends much more energy and, therefore, loses weight faster, and secondly, it contains very few calories. Speaking of calories. Today we’ll talk in detail about the calorie content of an omelet in different variations of its preparation.
Omelette: cooking secrets
Today only the lazy don’t cook an omelette. But this dish has nothing to do with Russian cuisine. We learned about it thanks to the French. In the Alps there was even a national holiday dedicated to this tender and airy dish. It happened like this: several shepherds woke up before dawn and went to the elder, who was supposed to give the go-ahead to prepare the omelet. After this, local residents unanimously went to the stoves and cooked eggs with milk. Then, with squealing frying pans in their hands, they went out into the street and all danced the farandole together. And then, at a special sign from the elder, the whole honest company went to the meadow, placed the frying pans with the prepared omelet and danced again until sunrise. And only after the bright rays illuminated the entire village, the happy residents dispersed to their homes and ate the prepared omelet with appetite.
Modern French people still have a very reverent attitude towards omelette. For example, did you know that they never beat eggs with a whisk? A real omelette can only be shaken with a fork. Secondly, the French have a separate frying pan for this dish. They don't fry anything on it except their favorite omelet. And after cooking, they first wipe it with bread and only then wash it.
It turns out that making a real omelette is also an art. For example, eggs need to be shaken thoroughly so that they get air. Otherwise, the omelette will be heavy and not airy. And this must be done manually using a fork or whisk. If you use a mixer, you can disrupt the structure of the whites and yolks. And then you won’t see any pomp. If you want to make a dish less calorie, then prepare an omelette from only one protein.
Don't overdo it with milk. Ideally, there should be 1 tablespoon of milk per egg. Otherwise, the dish will be too watery and will fall off.
Another trick is to cook the omelet immediately after you have scrambled the eggs. Otherwise, the omelette will end up flat, like a flatbread.
Pour the egg-milk mixture only onto a hot frying pan. In this case, it should be greased with butter. This is what makes the dish so tender that it literally melts in your mouth.
You need to cook an omelet in the right pan. Thin dishes with a crooked bottom will not work - an omelette will not work on it. It is better to choose a good quality cast iron or Teflon frying pan. And it’s good if there is a special hole in the lid for air. Thanks to this little trick, the dish will not turn out too wet.
Finally, it is necessary to prepare an omelet only from fresh eggs. Dip the purchased eggs in plain water. If they sink immediately, then you are dealing with a fresh product.
Recipe and calorie content of omelet per 100 grams
To determine the calorie content of this tender and tasty egg dish, first we will determine how many calories are in all the ingredients that make up it.
- Eggs - 2 pieces (130 calories)
- Milk 2.5% fat - 60 ml (32 calories)
- Butter for frying 82.5% fat - 10 grams (75 calories).
Since one raw egg weighs on average 60 grams, it turns out that the total weight of the dish was 190 grams, and its calorie content was 237 calories. This means the calorie content of an omelet made from two eggs is 125 calories per 100 grams
. At the same time, it does not matter how the omelette is prepared - in the oven, in the microwave or on the stove. This will not change the calorie content of the dish.
Now let’s calculate the calorie content of an omelet with different fillings and in different variations of its preparation.
Calorie content of a three-egg omelette.
If you prepare an omelet from 4 eggs, then its total calorie content will be 399 calories, and if, on the contrary, you reduce the portion and cook an omelet from one egg and 5 grams of butter, then the calorie content of a delicious breakfast will be 134.5 calories.
Calorie content of omelette with tomatoes
You can add a variety of fillings to an omelette. It can be mixed with the egg-milk mixture and baked or fried in this form. Or you can first prepare an omelette, and then add other ingredients to it and roll it up. Here, as they say, it’s a matter of personal taste preferences. An omelette with vegetables is the most harmonious and dietary combination for those who control their weight and count calories. And among vegetables, the honorable leadership goes to tomatoes.
So, what is the calorie content of an omelet with tomatoes? We take the classic omelette recipe as a basis and add to it 1 medium tomato weighing 50 grams and containing 9 calories (it can be cut into cubes or strips). It turns out that our omelet will weigh 240 grams. And its calorie content will be 246 calories. This means that the calorie content of an omelet with tomatoes per 100 grams is 102.5 calories.
Calorie content of omelette with vegetables
Omelette with vegetables is a healthy and low-calorie dish. What other vegetables can be used to prepare it, besides tomatoes? Nutritionists recommend giving preference to broccoli. For a two-egg omelette, you will need 60 grams of broccoli (20 calories). In this case, the finished dish will weigh 250 grams, and its total calorie content will be 257 calories. Therefore, the calorie content of an broccoli omelette per 100 grams will be 103 calories.
You can also use frozen “Mexican Mix” of vegetables to make an omelet. 60 grams of mixture (34 calories) will be enough. In this case, a finished dish weighing 250 grams will contain 271 calories (108 calories per 100 grams).
Calorie omelette with cheese
Another classic gastronomic combination is the combination of omelet and cheese. To calculate the calorie content of this dish, add 30 grams of grated Russian cheese (105 calories). Then the total weight of the dish will be 220 grams, and its calorie content will be 342 calories. And the calorie content of an omelet with cheese per 100 grams will be slightly higher - 155 calories.
Calorie content of omelette with sausage
For those who prefer heartier dishes, they can prepare themselves an omelette with boiled sausage. Then another item appears in our basic composition - 60 grams of Doctor’s sausage (153 calories). Therefore, in total, the dish will weigh 250 grams, and its calorie content will be 390 calories. This means that the calorie content of an omelette with sausage per 100 grams will be almost the same as in the recipe with cheese - 156 calories.
Calorie content of omelet without milk
To make the dish even more dietary, you can use water instead of milk, which does not have a single calorie. And then the calorie content of an omelet made from two eggs without milk per 100 grams will be 108 calories.
Calorie content of omelet without oil
Butter, like any other butter, is a fairly high-calorie product. Therefore, for those who adhere to food restrictions, you can cook this dish in a dry frying pan or in the oven in a form lined with parchment paper. The calorie content of an omelet without oil will be very small - only 90 calories per 100 grams of product.
Calorie content of egg white omelette
Girls who are on a protein diet usually do not use yolks in preparing omelettes and limit themselves to whites alone. The average egg white weighs 30 grams (13 calories). Accordingly, 2 proteins are 60 grams and 26 calories. It turns out that the calorie content of a protein omelet is 102 calories per 100 grams of dish.
You don’t have to be a culinary expert to make scrambled eggs with sausage; however, this simple and tasty dish is an everyday table decoration in many countries. In Ireland, in a scrambled egg recipe, as a rule, bacon is used instead of sausage; in Hungary, chili pepper is added to fried eggs; in Italy, they are mixed with pasta; in Spain, they are served on flatbread. The classic recipe for scrambled eggs is cooked in a frying pan without additional ingredients, but this does not prevent it from being the most common bachelor dish. How long does it take to make an omelette?
The calorie content of scrambled eggs with sausage is 212 kcal per 100 grams. This hearty and appetizing dish cannot be considered a dietary dish, but you can make it safe for your figure if you bake it in a microwave or slow cooker without oil, adding the diced meat product directly to the egg mixture. When frying on the stove, it is better to use a non-stick frying pan for these purposes.
Chemical composition of scrambled eggs
Egg whites are made up of protein, water, and more. It also contains ovalbumin, the amount of this substance per protein is 55%. It is a phosphoglycoprotein that consists of three components A1, A2 and A3. They differ from each other only in phosphorus content.
Conalbumin is 13%, it consists of two forms that contain neither phosphorus nor sulfur.
Ovomucoid is a glycoprotein, it is 10% in protein. Lowest in ovomucoid content, at only 2%, this protein is responsible for the jelly-like texture of egg whites.
In addition, a chicken egg contains lysozyme in an amount of 3.5%. This is an enzyme that can dissolve the cell wall of bacteria. It consists of three components. Avidin makes up 0.05% of egg white. Eggs are valued for their high-quality protein, ovoglobulin, which is also responsible for the fact that when shaken, the protein turns into a thick foam.
As for the yolk, its solid content is about 50%. Its basis is considered to be proteins, including lipovitellins. They are responsible for the excellent emulsifying properties of egg yolk when it is used in products such as mayonnaise.
The weight and composition of a table egg depends on heredity, age, season, diet and other factors. A typical egg usually weighs between 53 and 63 g, with an average of 55 g. Besides water (74%), the main components of the chemical composition of this product are 11.8% lipids, 12.8% proteins, and small amounts of carbohydrates and minerals.
Most of the proteins are present in the white and yolk, accounting for 50% and 44% respectively. The eggshell contains the remaining 6%. The yolk makes up just over one-third of the edible portion of the product, but provides three-quarters of the calories and fat.
The yolk contains 48% water, 16% protein, 32.6% fat, as well as some minerals and vitamins. Protein consists of 88% water, 10% protein and some minerals. The amount of lipids in egg white is negligible (0.01%) compared to the amount present in the yolk.
The shell makes up 11% of the egg's weight, and approximately 98% of the shell is calcium. Carbohydrates are a minor component of chicken eggs. Their average content is about 0.5 g per egg, 40% of which is present in the yolk. They are found in free and conjugated forms that are attached to lipids. Glucose makes up about 98% of total carbohydrates.
About 94% of the minerals are found in the eggshell, the rest in the white and yolk. Most of them are in conjugated form, and only a small part is present in the form of inorganic compounds or ions.
Egg yolk contains 2% minerals, of which phosphorus occupies the largest amount. The main inorganic components of egg white are sulfur, potassium, sodium and chlorine.
Subtleties of cooking
How to fry scrambled eggs with sausage so that it turns out delicious? Follow a few cooking secrets.
- Do not overcook on the stove. Scrambled eggs with an overcooked crust are not only not tasty, but also harmful to the body. Turn off the dish as soon as the whites lose their transparency and leave for another couple of minutes with the lid closed.
- Take half-smoked sausage. The taste of scrambled eggs with Krakow, Poltava, and Okhotnichya sausages is more pronounced and bright due to the light smoked tint.
- Beat the eggs into the already heated frying pan. In a cold dish, the eggs will absorb excess oil; in a hot dish, they will burn before they have time to cook. It is better to observe the “golden mean”.
- Make sure that the sausage does not become bulging. This will make the dish unsightly. Don’t try to fry it too much - to make it appetizing, just warm the circles a little on both sides.
- Instead of vegetable oil, use butter or margarine. The dish will become more tender and acquire a pronounced creamy note.
Classic recipe
The traditional recipe for scrambled eggs with sausage is good when you need to prepare a hearty and tasty dish like in the photo with a minimum of calories from a minimum of ingredients. The boiled meat product in the recipe can be replaced with smoked one: the omelet will become higher in calories and acquire a different taste.
You will need:
- eggs - 2 pieces;
- vegetable oil - 10 g;
- boiled sausage - 80 g;
- salt, seasonings.
Preparation
- Cut the sausage into slices, at least 0.5 cm thick, and fry on both sides.
- Mix eggs with seasonings and salt.
- Place the egg mixture in the pan and cook uncovered for 3-4 minutes. Bon appetit!
When it comes to fried eggs, you don’t need to mix the eggs: just gently beat them into the pan. To make the dish more original, you can pour eggs into a hole made in advance in the sausage and cook the dish for the same duration.
Scrambled eggs and stewed cabbage are quite compatible dishes. To prepare a budget-friendly and tasty dish, stew the cabbage, mix with fried sausage cubes and pour in the egg mixture. Cook for 5-7 minutes and serve with ketchup.
Original recipes
With tomato and onion
To prepare the dish, you can use Doctor’s sausage, Krakow sausage, frankfurters, small sausages or a smoked meat product - in any case it will always be delicious. In addition to onions, it is not prohibited to add bell peppers, carrots and other vegetables to the recipe.
You will need:
- onions - 1 pc.;
- vegetable oil - 1 tbsp. l.;
- boiled sausage - 250 g;
- tomato - 1 pc.;
- eggs - 4 pcs.;
- salt.
Preparation:
- Cut the sausage into small slices.
- Chop the onion into half rings and the tomato into medium cubes.
- In vegetable oil, stirring, fry the sausage and onion for about 5 minutes.
- Add the tomato to the pan and simmer for another 3 minutes.
- Mix eggs with salt and place in a frying pan. Cook the scrambled eggs for 5-7 minutes until thickened.
To prevent the scrambled eggs from becoming watery, simmer the tomatoes until the excess moisture evaporates. At the same time, the sausage slices should not be thin, otherwise they will fry in the pan and become fragile. The finished scrambled eggs can be decorated with grated cheese and herbs.
Original dish: fried eggs in sausage. It is prepared like this: fry the boiled meat product, cut with casings, in a frying pan until the circles turn into cups. Beat one egg into each of them, add salt and bake in a frying pan, covered, until done for a quarter of an hour.
With cheese and breadcrumbs
The more cheese there is in an egg, the tastier it is. Scrambled eggs with sausage and cheese are good for breakfast when you need to provide yourself with nutrients until lunch. If desired, black crackers can be replaced with white ones: in this case, the dish will be no less tasty, but will lose its original appearance.
You will need:
- cheese - 100 g;
- boiled sausage - 4 rings;
- vegetable oil - 3 tbsp. l.;
- black bread (for crackers) - 2 slices;
- salt, spices (oregano, basil).
Preparation
- Cut the bread into cubes and, moisten with water, place on a baking sheet. Cook in the oven at 100° for about half an hour.
- Fry the sausage slices with the addition of breadcrumbs on both sides for 1-2 minutes.
- Mix the eggs with salt and pour into the pan. Sprinkle the dish with spices, grated cheese and cook for 2 minutes in an open container and 3 minutes under the lid.
How to properly cook scrambled eggs with sausage and breadcrumbs? During the cooking process, the crackers should be completely covered with the egg mixture: this will make them juicier and softer. Scrambled eggs with breadcrumbs do not need a side dish, they are filling and nutritious, but do not overdo it - too much bread will make the dish too high in calories and bland. Serve the dish well with apple or citrus juice.
How to cook delicious scrambled eggs with sausage? Take fresh products, enlist the advice of professionals and in 10 minutes you will get a protein dish that can feed both guests and household members to the full. Bon appetit!
When we talk about scrambled eggs, we immediately mean breakfast. Any novice cook can prepare it. This is one of the fastest and most delicious dishes. Plus, it's very filling. Especially if you complement your meal with a cup of coffee and a few sandwiches.
But if you are gradually switching to proper nutrition, then you need to be careful with this dish. If you overdo it with the amount of oil for frying, and also add sausage, bacon, etc., then these scrambled eggs will not be so healthy, although very tasty. This dish has its pros and cons.
Are scrambled eggs with vegetables lower in calories?
It is believed that scrambled eggs with tomatoes and other vegetables are lower in calories. In fact, this is not entirely true, since additional ingredients are added to the basic set. But in this case, the energy value will increase slightly, since most vegetables are the most dietary and low-calorie foods.
So, for example, the calorie content of scrambled eggs from 2 eggs and one tomato will be:
220 + 44 (5 ml oil) + 9 (1 small tomato) = 273 kilocalories
The difference between regular scrambled eggs (264 kcal) and with the addition of tomatoes (273 kcal) is insignificant, but you can get much more benefits from the second option. Firstly, the diet must include vegetables (fresh ones are preferable, of course). Secondly, the portion will increase due to the filler, and the dish will be more satisfying, which is important for those losing weight.
Energy value with tomatoes:
If you fry scrambled eggs with tomatoes, but without adding oil, you will get a healthy low-calorie dish. Compared to the classic version, the nutritional value will decrease by as much as 40-50%:
From plant products, greens, sweet peppers, and sometimes onions are also added to scrambled eggs. So, by adding a few sprigs of parsley, the nutritional value will increase by only 5-7 kilocalories, sweet bell pepper - by 10 calories, onion - by 8.
The dish can be prepared with frozen vegetable mixture. 100 g of Mexican mixture (green beans, peas, corn, peppers, carrots) contains 87 kcal. If you add 50 g of the mixture, the nutritional value will increase by 46.5 kilocalories.
The benefits of scrambled eggs
Of course, all the benefits of scrambled eggs lie in its main component - eggs:
- eggs contain proteins necessary for our body
, which are building materials. One egg contains about 14% of a person’s daily requirement. They also contain healthy fats, and the yolk of one egg contains about 6 grams of them; - eggs also contain a lot of vitamins B, PP, A, E
, as well as useful elements such as iron, calcium, magnesium, zinc and many others; - They also contain vitamin B4
, which helps eliminate bad cholesterol and protects our cells from the effects of free radicals.
Damage to scrambled eggs:
- Unfortunately, eggs are one of the most common allergens.
Eggs can cause allergies in young children. It can manifest itself in stool disturbances and also cause suffocation. Sometimes this goes away with age, but in some cases people are forced to give up eggs altogether; - Eggs can be dangerous
due to the fact that salmonella bacteria may be present on the shell. Of course, poultry farms are required to vaccinate chickens, but this rule is not always followed.Therefore, before using eggs, they must be washed. And if you see that the shell is cracked, then it is better not to use such a product.
You should also avoid eating eggs that have grayish whites or undercooked eggs. And wash your hands after handling raw eggs;
- Both the white and yolk of eggs contain cholesterol
. And research still contradicts whether it is good or bad for us. In any case, excessive consumption will not bring benefits, but if you eat 1-2 eggs a day, it will only be beneficial.
Caution: Salmonella!
The egg is in second place on the list of products that provoke the appearance of intestinal infectious diseases, the causative agent of which is the Salmonella bacterium. It is found in the chicken’s body and does not pose any harm to its health. However, the egg passing through the birth canal of the bird is covered with salmonella bacilli.
Everything would be fine, but the structure of the shell of a chicken product is porous. The size of the holes is larger than the size of the bacteria, so the latter can easily penetrate inside the egg. Interestingly, quails hatch their eggs at temperatures above 40 degrees, and therefore salmonella does not survive in such conditions.
Therefore, in order for scrambled eggs, the calorie content of which tempts all dieters, not to provoke gastrointestinal upset, it is necessary to thoroughly wash the product and heat treat it before cooking. Important: children can be given the product only after 10 minutes of cooking.
Increase in calorie content during cooking
Almost all products that we add to it increase calories in a dish. This is especially true for the oil in which we fry our eggs. There are several classic ways to cook scrambled eggs. Let's look at the basics and calculate the number of calories per serving.
One of the simplest recipes that anyone can use. In addition, this dish turns out to be very aromatic, and it is unlikely that anyone will be able to resist.
Some people use bacon instead of sausage, others use sausages, they also add chili pepper, tomato paste and much more.
But for the classic recipe you will need:
- First you need to cut the sausage into large rings.
Don't make them too thick so that the sausage can cook thoroughly. The thickness of the pieces should be approximately 0.5 cm; - Now heat the frying pan
, pour out the oil, let it warm up and fry the sausage on both sides; - Now you need to break the eggs
into a separate bowl, add salt, pepper and seasoning to your taste. Mix everything thoroughly and pour the mixture into the frying pan with the sausage; - The scrambled eggs should be fried
over medium heat for about 4 minutes. There is no need to cover with a lid.
The calorie content of this dish per 100 grams will be about 212 Kcal
.
There are several tips for preparing scrambled eggs and sausage:
- If you want to make fried eggs
, then you need to pour the eggs one at a time directly into the frying pan, and only then sprinkle salt, pepper and seasonings on top. - You can also
use smoked sausage instead of boiled sausage, this will change the taste and become more piquant. - Do not fry the dish over too high heat
, as you risk overcooking the eggs, and after this you can throw away the scrambled eggs. It will be unpleasant not only to taste, but also to smell. It is best to do everything on medium heat, and as soon as the whites become light, you can turn it off. You can then keep the dish covered for a while so that the eggs are completely cooked. - When you fry boiled sausage
, make sure that it does not have time to bend, otherwise it simply will not be able to fully fry except the very middle. - You can use butter
for frying or margarine instead of vegetable oil, then the scrambled eggs will turn out more tender.
Scrambled eggs with butter
It differs from the previous recipe in the speed of preparation and, of course, in the absence of additional components.
The calorie content of this dish will be about 200 Kcal.
, plus oil for frying about
40 Kcal
.
If you use butter instead of vegetable oil, the calorie content of the dish will be slightly higher.
And if you first break the eggs into a separate bowl and mix with salt, pepper and seasonings, and then pour everything into a hot frying pan with oil, then the calorie content of the dish will drop to 170 Kcal.
Fried eggs can be prepared as follows:
- Pour oil into a preheated frying pan, heat it slightly and start breaking eggs into it. Don’t rush to hit the shell, try to keep all the yolks intact;
- Now you can salt and pepper everything;
- Fry the fried eggs in a frying pan for about 2 minutes, and then you can put them in the preheated oven for literally another 4 minutes;
- As soon as the whites have turned white, the dish can be served.
For this recipe you will need:
- The onion must be peeled and cut into half rings;
- Now put the frying pan on the fire, heat it up, pour in the oil and wait for it to warm up;
- Place the chopped onion in a frying pan and fry over medium heat until golden brown;
- Meanwhile, wash and cut the tomatoes into half rings. Add to the onion and fry everything a little more;
- Next, break the eggs into the pan, add salt and pepper;
- After 2-3 minutes, when the whites have turned white, you can turn off the heat. Sprinkle some herbs on top and, if desired, cover the pan with a lid for a couple more minutes.
You will find it here.
The calorie content of this dish will be 127 Kcal
.
There are also a few tips for properly preparing this dish:
Even fewer calories
Everyone knows that to cook scrambled eggs you need vegetable oil, butter or lard, in general, any fat-containing product. But where it is possible to do without it, people do not miss the opportunity to reduce the nutritional value of a dish by removing oil from the recipe. So, scrambled eggs without oil have a calorie content of 45 kcal lower than their classically prepared counterpart, i.e. 125 kcal.
There are several recipes for this dish. The simplest is considered to be scrambled eggs fried in a non-stick frying pan or greased with a drop of oil. Also, lovers of low-calorie dishes came up with the idea of cooking scrambled eggs in water. In this version, the dish is considered the most dietary.
For those who still consider this product high in calories, there is the option of eliminating the yolk, since it contains 3 times more nutrients than the white.
