Health benefits of eggs, cooking an omelette
Eggs are among the most nutritious foods on the world and are rich in protein.
More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk.
The whites have minerals like zinc, iron, copper and sources of selenium, vitamin D, B6, B12.
Egg yolks contain more calories and fat.
Eggs are the source of cholesterol, fat soluble vitamins A, D, E and K and lecithin – the compound that enables emulsification in recipes such as mayonnaise.
Depending on what the chicken has been feeding on, some eggs now contain omega – 3 fatty acids.
Eggs are regarded a ‘complete’ source of protein as they contain all eight essential amino acids.
For years eggs have been considered more of a health risk than a healthy food. Since they are high in cholesterol, it is recommended that people with high cholesterol levels avoid eggs.
A single medium sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily intake.
People believed that if you eat cholesterol, that it would raise cholesterol in the blood and contribute to heart disease.
But medically it turns out that it isn’t that simple. The more you eat of cholesterol, the less your body produces instead.
How to prepare Omelet eggs
Table spoonful milk or water
Salt to taste
How to prepare.
Crack your eggs into a bowl and add a table spoonful of milk or water, this will make your omelet light and fluffy.
Add a pinch of salt then whisk the eggs vigorously with a folk until the egg white and York are well combined.
Heat your pan over a medium heat, add enough cooking oil or butter to coat the bottom of your pan.
Pour egg mixture into the pan and tilt so the mixture covers the base
As the omelet sets, use a flat-edged wooden spoon to gently lift and stir, tilting the pan so uncooked egg runs underneath.
Cook for 1-2 minutes or until golden and just set underneath. The top should still be slightly runny – it will continue to cook after you fill and fold the omelete