For many years egg consumption was restricted to prevent hypercholesterolemia and cardiovascular diseases. However, recent studies have shown that the positive benefits are greater and that it influences more the increase of bad cholesterol the consumption of saturated fats. The intake of one egg per day has no effect on blood cholesterol.
Here we give you some ideas for healthy and low-calorie egg breakfast.
Put water in a pan, enough to completely cover the egg.
Place the egg and bring it to a boil over high heat.
Boil for four or five minutes. Turn off the heat and let it cook for another five minutes.
Add cold water to peel it easier. You can eat it with lemon and salt.
In a pan, place water and some vinegar. Bring to a boil and when it starts boiling, remove it from the heat.
With the help of a spoon or bowl add the egg little by little. Cover and leave for 3 minutes until the egg is curdled.
With a spoon, put it in cold water to avoid over-cooking. You can eat it with tomato sauce (with a little onion and garlic) without fat or eat just it like that.
Add a teaspoon of low-fat butter in a Teflon pan. You do not need more fat, it’s just for flavor.
Add a salt, black pepper, little finely chopped onion and egg. Stir and let cook.
Accompany it with vegetables.
In a nonstick skillet add a few drops of olive oil and sauté a cup of sliced mushrooms, a glass of spinach, chopped onion and a sprig of epazote.
Beat a couple of eggs in a bowl and mix in the vegetable mixture.
Spray a muffin tray with olive oil spray. Empty the mixture and sprinkle with ground black pepper.
Bake for 25 minutes until firm and golden brown.
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