This is one of the best Spanish egg recipes ever that will certainly give you the best boost for the morning. This is one of my favorite Spanish Egg Recipe the Best ,most Delicious Egg Recipe Ever.
Spanish Egg recipe
The recipe is so simple and with the best taste ever.
Ingredients§ 1 tbsp olive oil § 2 oz cured
chorizo sausage thinly sliced § 1 onion thinly
sliced § 1 sweet red
pepper or yellow pepper, thinly sliced § 1 clove
garlic sliced § 1 can diced
tomatoes § 2 tsp red wine
vinegar § 1 tsp smoked
paprika § 1 tsp dried
oregano § 3 tbsp cilantro or
parsley, chopped § 4 eggs § Salt and
pepper to taste |
Instructions
1.
In a large skillet, heat oil
over medium heat; cook sausage, onion, sweet pepper and garlic, stirring often,
until softened, 6 to 8 minutes.
2. Add tomatoes, vinegar, paprika, oregano, salt and pepper; bring to a boil. Reduce heat and simmer, stirring occasionally, until thickened, about 10 to 12 minutes. Stir in half of the cilantro.
3. Using the back of a large spoon, make 4 indents in the sauce, spaced evenly apart; crack 1 egg into each indent. Cover and cook over medium-low heat until egg whites are set and yolks are still runny, 6 to 8 minutes. Sprinkle with remaining cilantro.
Are Eggs Good for You?
Yes. When it comes to helping meet your daily nutritional
requirements, eggs are pretty tough to beat.
Eggs provide a valuable source of quality protein – while also
containing 13 essential vitamins and minerals, alongside necessary omega-3
fatty acids and antioxidants.
60% of the high-quality protein in eggs can be found in the egg
white, while the yolk contains the rest, along with vital healthy fats,
vitamins, minerals and antioxidants – all compounding for a valuable
contribution to your daily nutritional needs.
Below, we’ve provided some of the proven key health benefits of
eating eggs:
1. Eggs Are Nutrient Rich
Let’s start with the fact that eggs are jam-packed with a
range of essential vitamins and minerals.
An average serving of 2 eggs contains:
- 82%
of your daily vitamin D requirements
- 50%
of your daily folate requirements
- 25%
of your daily riboflavin (Vitamin B2) requirements
- 40%
of your daily selenium requirements
Eggs also contain useful amounts of vitamins A, E, B5, B12, as well
as iron, iodine and phosphorus – all vital nutrients in supporting your
healthy, balanced diet.
2. Eggs Provide Excellent Quality Protein
Eggs are widely considered to be a valuable source of quality
protein. Proteins are the building blocks of life, essential for the strength
and repair of muscle and tissue – with one single egg containing about 6.3
grams of protein.
The powerful advantage of the protein in eggs links to the fact
that eggs contain all nine essential amino acids – in sufficient amounts – to
support effective muscle growth, recovery and maintenance.
While some other foods contain proportionately more protein than
eggs – the high-quality and bio-availability of protein in eggs is truly second
to none.
3. Eggs Improve Levels of “Good” Cholesterol
Eggs help increase high-density lipoprotein (HDL) levels – or
“good” cholesterol as it’s commonly known – and this is one reason why eggs
have been found to have little to no effect on heart disease risk.
It's low-density lipoprotein (LDL) – or "bad"
cholesterol – that can put heart health at risk. Meals high in saturated
fats and trans-fats such as deep-fried takeaway foods are the key culprits when
it comes to increased risk levels of LDL cholesterol.
4. Eggs Provide A Great Source Of Vitamin D
Egg yolks are one of a handful of foods that naturally contain
vitamin D. And with close to a quarter of all Australian adults suffering from
a mild or moderate vitamin D deficiency, the case for eggs is even more
potent.
A serving of two eggs provides 82% of your recommended daily intake
of vitamin D – making them an all-important source of this essential
vitamin.
Sometimes called the ‘sunshine vitamin’, vitamin D plays an
important role in the absorption of calcium and phosphorus – making it
essential for the maintenance of healthy bones and teeth. Vitamin D also aids
in promoting healthy muscle function and immune system maintenance.
5. Eggs Are Filling And Help With Weight Management
Relatively low in calories and a rich source of quality protein,
eggs are one of the best food options to assist with weight management. The
high satiety levels of eggs leads to greater feelings of satisfaction, less
hunger and a lower desire to eat later in the day, meaning you’ll be less
inclined to reach for that mid-afternoon snack.
Studies have found that eating eggs can make you feel full for
longer by:
- Increasing
levels of a hormone that helps you feel satisfied after eating
- Keeping
energy levels higher
- Boosting
metabolic activity
- Delaying
the rate at which food leaves the stomach
Eggs are packed full of high-quality protein, making them ideal as
part of many different dietary patterns that can assist people in managing
their weight. Consuming eggs can also help reduce variations in glucose levels,
which can have great lasting benefits in regulating eating patterns.
6. Eggs Are Among the Best Dietary Sources of Choline
Choline is an important nutrient that is made in the liver,
however, as most people don't produce enough choline to meet daily
requirements, it also needs to be consumed through the food you eat.
Similar to the function of B vitamins, choline is essential for
normal cell functioning, playing an influential role in brain and spinal cord
development during pregnancy, cognitive development in infants and also helping
to reduce cognitive decline in the elderly. Until recently, the role of choline
as part of a balanced diet had been largely overlooked.
Eggs are a rich source of choline providing more than double the amount
of choline per 100g than any other commonly eaten food. This makes eggs a
highly effective and simple means of meeting your daily nutritional
intake.
7. Eggs Are A Good Source of Omega-3s
Omega-3s are special types of polyunsaturated fatty acids, and are
a family of "essential fats" that play an important role in the way
your cell membranes work; from heart and brain health through to protecting
your eyes. And as your body produces a limited amount of Omega-3s on its own,
it’s beneficial to actively consume them through various food sources.
Eggs are mother nature’s incredible and edible source of Omega-3
fatty acids, providing on average, 180mg per serve (2 eggs). Of this amount,
114mg is the long-chain type of omega-3 fatty acid – which represents between
71-127% of the desired intake for adults.
Oily fish is one of the best-known sources of omega-3s, however,
for people who avoid or can’t eat fish, eggs are a particularly useful source
of these healthy types of fats.
Try having eggs with the best Spanish recipe to make your mornings tastier, energetic and certainly, the best.
You can learn more about eggs and omega-3s
here.
Check out this “5
best high protein low carb egg recipes”.
Have a wonderful breakfast😍
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