Scrambled eggs – Your best source of protein, served

  • By Team TDO

Health Benefits of Egg:

  1. Eggs are good for eyes as it prevents macular degeneration in eyes. Eating eggs regularly helps prevent cataract.
  2. It is rich in high quality protein.
  3. It contains choline, a chemical which regulates the brain, the nervous system and as well as the heart.
  4. It contains natural Vitamin D.
  5. It helps prevent breast cancer.
  6. It contains loads of sulphur and other vitamin and minerals which promotes healthy hair and nails.

Ingredients for scrambled egg:

  1. 2 Egg whites (Vegetarians may use 1 cup crumbled tofu or low-fat paneer.)
  2. 1 small chopped onion.
  3. 3-4 chopped garlic cloves.
  4. 1 tablespoon tomato ketchup.
  5. 1 tablespoon soya sauce.
  6. 2 freshly ground pepper.
  7. Salt as per taste.
  8. Chopped vegetables (optional).
  9. 1 tablespoon olive oil (or any other cooking oil).

Steps to prepare:

  1. Heat oil in a frying pan.
  2. Add chopped onion and garlic to the oil. If using vegetables, add them as well.
  3. Then add the egg whites/tofu/paneer.
  4. Mix it well.
  5. Then add the ketchup and soy sauce with pepper and salt.

You can serve the hot scrambled egg immediately with wheat toast within no time.

Nutritional value of egg:

  1. Calories: 155
  2. Total fat : 11 gms
  3. Cholesterol : 373 mg
  4. Sodium : 124 mg
  5. Potassium : 126 mg
  6. Total Carbohydrate : 1.1 gm
  7. Protein : 13 gms
  8. Vitamin A : 10%
  9. Calcium : 5%
  10. Vitamin B6 : 5%
  11. Magnesium : 2%
  12. Vitamin C : 0%
  13. Iron : 6 %
  14. Vitamin B12 : 18%

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