Protein-rich Egg in a Hole, with the goodness of eggs and whole wheat bread.
- 3 slices of whole wheat bread
- 2 eggs for the dip
- 1 egg for each bread
- ½ cup milk
- Salt as per taste
- 3 tbsp. cheddar cheese
- ½ tsp. black pepper
- Dollop of Nutralite
- Take a whole wheat bread in a plate or board, with the help of a cutter, press and cut from the centre of the slice and repeat for all the slices.
- For the dip, in a large bowl, add these ingredients until it forms a smooth consistency.
- Add salt, cheddar cheese, black pepper powder, mix and keep aside.
- In a pan, over medium high flame, add Nutralite.
- Take a slice of the bread with a hole, coat the slice in the dip from both side and place it over the pan. Let it cook for around 2 to 3 minutes on each side or until golden brown.
- Once the bread is golden brown from both the sides, add Nutralite in the centre and then an egg.
- Add a tablespoon of water on the side of the bread, cover the pan with a lid and let it cook for 3 to 4 minutes.
- Then sprinkle salt, black pepper powder, red chilli flakes and transfer it to the serving bowl.
- Garnish with coriander, cheese and serve hot.
- Increases muscle mass:Eggs are high in quality protein, with all the essential amino acids in the right ratio, eating adequate protein can help increase muscle mass.
- Maintains eye health: Eggs yolk contains antioxidants Lutein and Zeaxanthin which plays a very important role in maintaining eye health, prevents macular degeneration, cataracts and other age-related eye problems.
- Provides energy: High fibre whole wheat bread helps provide energy and makes you feel fuller for long time.
- Helps in maintaining healthy colon: Rich dietary fibre helps in regular function of the body and maintains healthy colon.
FOR SELECTION AND STORAGE
- Buy only clean, uncracked eggs.
- Store away from foods with strong odours (such as fish, apples, cabbage or onions).
Whole wheat Bread
- While buying whole wheat bread from the grocery store, make sure you check the label as “whole wheat”. Because, unless the label indicates that a product is made from whole grain, your wheat bread may be made of refined flour and missing the key nutrients found in the bran and germ.
- Many different types of spoilage bacteria will produce off-odours in eggs. These off odours may be sulphur-like, or they might simply just smell “bad.” Do not use these eggs for preparation.
- To prevent any possible contamination to a recipe by a spoilt egg, break each egg separately into a small bowl before combining with the other ingredients.
- Eggs are a good source of high-quality protein, vitamin D, vitamin B12, phosphorus and riboflavin, choline and selenium.
- Whole wheat bread is a good source of dietary fibre and high in carbohydrates.
- Overload of Proteins: Eating a high amount of protein can be dangerous if you suffer from kidney problems. People with low Glomerular filtration rate (GFR, which is the flow rate of fluid that the kidney filters), could be afflicted with acute kidney injury because of the high biological value of egg protein.
- Bacteria: Raw eggs, including raw albumin, can be contaminated by bacteria. Salmonella is bacteria that is found in the intestines of chickens. As long as you do not eat raw eggs or albumin and make sure that your eggs are always well-cooked, the bacteria do not pose any real threat.
- Allergies: Whole wheat bread contains gluten, therefore, for those you are insensitive or allergic to gluten must avoid eating such foods and can opt for gluten free products.