Scramble eggs – one of healthy recipes for diet breakfast

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Scramble eggs combined with green lettuce salad with oil and tomatoes

Healthy recipes have different recipes from eggs. One of the most popular recipes is scramble eggs. Many people doubt about the scramble eggs and wonder if it is really good for diet process. However you use scramble eggs enough and with some salad type such as green lettuce salad with oil and tomatoes, this combination can be the wonderful part for your normal diet breakfast menu.

In the list of healthy recipes, scramble eggs is high valued with the rich nutrients in which included high quality protein and lutein and some other nutrients such as phytochemical. It is said that this fact can help to prevent macular degeneration. Scramble eggs contains vitamins such as vitamin B-12, vitamin A and minerals like phosphorus, iron, calcium and zinc that are so good to your health.

Although scramble eggs is one of the good one in the list of healthy recipes, it is not good at all if you do not considerate it before using in your list of menu. There is a point that scramble eggs contains cholesterol, so it is advised to be used with the limit amount to protect your health. Base on your health and the attention of cholesterol from your body or strict diet plan required, it is better if you use the white egg white or combine this dish with some salad together such as green lettuce salad with oil and tomatoes to make the balance of nutrients to your body.

Prepared and cooking time: 15-20 minutes

Serves: 3

Ingredients:
For scramble eggs
  • 3 eggs
  • 100ml of milk unsweeted
  • 1 teaspoon of butter or margarine
  • 1/3 teaspoon of salt
  • A pinch of ground peppercorn

Notice: It may be replaced with egg white with double in size of whole eggs as above for the case that you are in the situation of reducing cholesterol or strict diet.

For green lettuce salad with oil and tomatoes

You can find the recipe here.

Directions:
  • In the large bowl, beat the eggs to make the white and the yolks well combined. Add milk and salt, mix them to be done.
  • Heat the pan, add butter to be melted
  • Pour the mixture of egg and milk into the pan. Stir it gently till the time it becomes to be thick and cooked on time.
  • Add a pinch of ground peppercorn.
  • Prepare your green lettuce salad with oil or olive oil and tomatoes to enjoy together.
Nutritive value for scramble eggs
Main ingredients Principle Nutrient Value Unit
3 eggs
( medium size, about 36g/ an egg) +100ml milk for 3 servings
1 egg
( medium size, about 36g) +33.33 ml milk for 1 serving
3 eggs+milk Water 82.50 27.50 g
Energy 210.61 70.20 Kcal
Carbonhydrates 5.94 1.98 g
Protein 13.78 4.59 g
Total Fat 14.16 4.72 g
Sugar 1.50 0.50 g
Cholesterol 299.21 99.74 mg
Dietary Fiber 0.00 0.00 g
Vitamins
Vitamin A 694.98 231.66 IU
Vitamin C 0.00 0.00 mg
Vitamin E-a 1.24 0.41 mg
Vitamin K 4.25 1.42  µg
Vitamin B-12 1.26 0.42  µg
Vitamin B-6 0.15 0.05  µg
Vitamin D (D2+D3) 1.95 0.65  µg
Vitamin D 93.90 31.30 IU
Thitamin 0.04 0.01 mg
Riboflavin 0.41 0.14 mg
Niacin 0.08 0.03 mg
Minerals
Sodium 155.80 51.93 mg
Potassium 143.41 47.80 mg
Calcium 180.82 60.27 mg
Iron 1.42 0.47 mg
Magnesium 22.39 7.46 mg
Phosphorus 268.82 89.61 mg
Zinc 1.12 0.37 mg
Nutritive value for scramble eggs combined with green lettuce salad with oil and tomatoes
Main ingredients Principle Nutrient Value Unit
36g of scramble eggs + 100 gr of green lecttuce salad with oil and tomatoes for 1 serving Water 27.50 g
Energy 103.20 Kcal
Carbonhydrates 8.67 g
Protein 6.85 g
Total Fat 5.07 g
Sugar 0.50 g
Cholesterol 99.74 mg
Dietary Fiber 2.50 g
Vitamins
Vitamin A 8,469.66 IU
Vitamin C 22.20 mg
Vitamin E-a 1.24 mg
Vitamin K 135.62  µg
Vitamin B-12 0.42  µg
Vitamin B-6 0.05  µg
Vitamin D (D2+D3) 0.65  µg
Vitamin D 31.30 IU
Thitamin 0.01 mg
Riboflavin 0.14 mg
Niacin 0.03 mg
Minerals
Sodium 84.93 mg
Potassium 478.80 mg
Calcium 106.27 mg
Iron 1.63 mg
Magnesium 31.46 mg
Phosphorus 89.61 mg
Zinc 0.37 mg

 

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