Eggs are an excellent source of nourishment throughout the world, containing proteins and useful amounts of fat-soluble vitamin A, D, E as well as the B vitamins. Eggs are also rich in dietary cholesterol, which is a cause of concern for people who already have raised blood cholesterol levels, in which case a limited intake is advised.
So how many eggs per week can we safely eat? Most health experts suggest 4-5 eggs a week, but do keep in mind t hat other sources such as mayonnaise, biscuits and cakes also contain eggs. A large egg has 6-8 gms of protein and 5-7 gms of fat, a small portion of which is saturated fat. A single egg yolk can provide u p to 440 gms of cholesterol. Lecithin, a group of phospholipids found in egg yolks, helps in the transportation of cholesterol in the bloodstream, treats accumulation of fat in the liver, as well as certain neurological ailments.
Despite public concerns regarding the downside of egg consumption, they remain a popular favorite among the young and the old alike. After all, who can resist a tempting chocolate brownie or a deliciously inviting piece of fudge cake, not to mention the mouth-watering sumptuous cheese omelet and eggs sweets for breakfast on a lazy Sunday morning! Methods and possibilities of cooking eggs are endless and that does not change their nutrients in any way. Just be aware though that eating raw or partially cooked eggs can pose a risk to your health. Ideally, eggs should be boiled for 6-7 minutes, poached for about 5 minutes and fried for roughly 3 minutes. Omelets and scrambled eggs should be cooking until dry.
An easy and delicious egg recipe is:
Eggs in Spicy Cream Sauce(Anday Malai)
· 3 table spoons oil
· 1 onion chopped
· 1 teaspoon ginger/paste
· 1-2 chopped green chilies
· 1 table spoon lemon juice
· 1-cup cream
· 1-tablespoon ground roasted cumin, salt/red chili powder
· 1 ½ tea spoon garam masala, ground
· 2 table spoon tomato paste
· 1 cup chicken stock
· 4 hard-boiled eggs
Method:
1. Brown onions in oil, add ginger, garlic and the rest of the ingredients except the eggs.
2. Cover and simmer about 10 minutes or till the sauce thickens.
3. Cut eggs in half and add to sauce.
4. Serve garnished with chilies
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