ゆで卵

ゆで卵

朝食日本

70
kcal
13g
Protein
1.1g
Carbs
10.6g
Fat
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How to Make Hard-Boiled Egg (Traditional & Healthy Version)

準備: 5分
調理: 10分
2 人分
簡単

Hard-boiled eggs are a universal snack, cherished across the globe for their simplicity, nutrition, and versatility. In India, they are a popular protein-rich choice, often enjoyed as a quick snack, breakfast, or used as an ingredient in curries and salads. The process of making hard-boiled eggs is straightforward, but in many Indian households, these eggs are often seasoned with spices like kala namak (black salt), pepper, and a pinch of chaat masala, enhancing their flavor and making them a beloved street food option from Mumbai to Kolkata. This dish offers a delicate balance of creamy texture and robust flavor, thanks to the addition of traditional Indian spices. Hard-boiled eggs are a favorite among vegetarians who include eggs in their diet, providing a high-protein snack that fits well into calorie-conscious meal plans. Their mild, comforting taste makes them ideal for all age groups, and their adaptability allows for endless variations, from spicy masala eggs to tangy egg chaat. Whether served on their own, sliced into salads, or paired with whole wheat toast, hard-boiled eggs are a timeless staple in Indian cuisine, reflecting both global influences and regional tastes.

糖尿病対応 ダイエット向き お子様向き
アレルゲン: eggs

材料(2 hard-boiled eggs per person分)

  • 4 large Eggs (organic or free-range preferred)
  • enough to cover eggs Water (for boiling)
  • 1/2 tsp Salt (regular or kala namak) - オプション
  • 1/4 tsp Black pepper powder (freshly ground) - オプション
  • 1/4 tsp Chaat masala (for garnish) - オプション
  • 1 tbsp Coriander leaves (finely chopped) - オプション
  • 1/2 tsp Lemon juice (optional, for tang) - オプション
  • a pinch Red chilli powder (for spice) - オプション

作り方

  1. 1

    Place the eggs in a saucepan and add enough water to cover them by about an inch.

    1 minute

    Use room temperature eggs to avoid cracking.

  2. 2

    Add a pinch of salt to the water to help prevent eggs from cracking and to ease peeling.

    1 minute

    Salt helps eggs peel more easily.

  3. 3

    Bring the water to a gentle boil over medium heat.

    5 minutes

    Do not use high heat; a gentle boil is key for even cooking.

  4. 4

    Once boiling, cover the pan, reduce the heat to low, and simmer for 7–8 minutes for firm, hard-boiled eggs.

    8 minutes

    Set a timer for precise results.

この料理が健康的な理由

This hard-boiled egg recipe is simple, uses minimal fat, and can be customized for calorie control. Eggs are naturally low in calories and rich in protein, making them perfect for weight loss, diabetes management, and muscle building. Indian spices add flavor without unhealthy oils, making it a guilt-free, nutrient-dense snack.

Hard-boiled eggs are an excellent source of high-quality protein, providing all essential amino acids. They are rich in vitamins such as B12, D, and minerals like selenium and zinc. Low in calories and carbohydrates, eggs support muscle growth, weight management, and satiety. The addition of spices like black pepper and coriander boosts antioxidant intake and aids digestion.

プロのヒント

  • 💡Tip 1: Always cool eggs in ice water for easy peeling
  • 💡Tip 2: Use older eggs for easier peeling
  • 💡Tip 3: Sprinkle with kala namak for authentic Indian flavor

保存と提供

Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.

最適な提供方法: Breakfast or Lunch

栄養成分

栄養素100gあたり
エネルギー70.0 kcal
タンパク質13.0 g
炭水化物1.1 g
総脂質10.6 g
食物繊維0.0 g
糖類1.1 g
ナトリウム124.0 mg
カリウム126.0 mg
コレステロール373.0 mg
ビタミンA487.0 IU
ビタミンC0.0 mg
カルシウム56.0 mg
1.2 mg
Magnesium12.0 mg
Zinc1.0 mg
Phosphorus198.0 mg
Vitamin D2.0 IU
Vitamin B1 (Thiamine)0.0 mg
Vitamin B2 (Riboflavin)0.5 mg
Vitamin B3 (Niacin)0.1 mg
Vitamin B60.1 mg
Vitamin B121.1 µg
Folate47.0 µg

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