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ไข่ต้มโรยเกลือและพริกไทย

อาหารเช้าไทย

70
kcal
12.6g
Protein
1.1g
Carbs
10.6g
Fat
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บันทึกอาหารนี้ทันทีด้วยแอปมือถือของเรา
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How to Make Boiled Egg with Salt and Pepper (Traditional & Healthy Version)

เตรียม: 5 นาที
ปรุง: 10 นาที
2 ที่
ง่าย

Boiled Egg with Salt and Pepper is a classic, globally loved snack that finds a special place in Indian kitchens as well. With its simple preparation and incredible nutritional profile, this dish is cherished from Mumbai’s bustling street markets to family breakfasts in Kolkata. The combination of perfectly boiled eggs seasoned with a pinch of salt and a dash of pepper creates a mild yet flavorful treat that appeals to all age groups. In India, boiled eggs are often enjoyed as a healthy tiffin snack, a post-workout protein boost, or a light breakfast, reflecting their versatility and nutritional value. In Indian culinary tradition, eggs are revered for their ability to provide satiety and energy. While the dish itself is global, Indian households commonly serve boiled eggs with a sprinkle of kala namak (black salt) and freshly ground kali mirch (black pepper) for added depth. This simple snack is not only easy to prepare but also health-conscious, making it an ideal choice for calorie tracking and weight management. If you are searching for a high-protein, low-calorie Indian snack, boiled eggs with salt and pepper are a smart addition to your diet. The taste profile is comforting and familiar, with earthy notes from the egg and subtle heat from the pepper. Perfect for busy mornings or as a nutritious evening snack, this recipe brings together tradition and health in a single bite. Discover the authentic Indian way to enjoy boiled eggs and make them a regular part of your healthy eating routine.

เหมาะกับผู้เป็นเบาหวาน เหมาะกับการคุมน้ำหนัก เหมาะสำหรับเด็ก
สารก่อภูมิแพ้: eggs

วัตถุดิบ(สำหรับ 1 large boiled egg per person)

  • 2 Large eggs (Fresh, free-range preferred)
  • 500 ml Water (For boiling)
  • 1/4 tsp Salt (Kala namak or table salt)
  • 1/4 tsp Black pepper (Freshly ground or kali mirch)
  • 1/2 tsp Lemon juice (Optional, for tangy flavor) - ไม่จำเป็น
  • 1 tsp Coriander leaves (Chopped, for garnish) - ไม่จำเป็น
  • 1/4 tsp Chaat masala (Optional, for Indian twist) - ไม่จำเป็น
  • Few drops Olive oil (Optional, for richness) - ไม่จำเป็น

วิธีทำ

  1. 1

    Place eggs in a saucepan and cover with water. Ensure water level is at least 1 inch above eggs.

    2 minutes

    Use room temperature eggs to prevent cracking.

  2. 2

    Bring water to a boil over medium heat. Once boiling, reduce heat to low and simmer for 8-10 minutes.

    10 minutes

    For soft yolks, cook for 7 minutes; for fully hard-boiled, 10 minutes.

  3. 3

    Remove eggs and immediately transfer to a bowl of cold water. Let them rest for 2-3 minutes.

    3 minutes

    Chilling helps make peeling easier and prevents a grey ring around the yolk.

  4. 4

    Gently crack and peel the eggs. Slice each egg in half lengthwise if desired.

    3 minutes

    Roll eggs on the counter for easier peeling.

ทำไมเมนูนี้จึงดีต่อสุขภาพ

This boiled egg recipe is low in calories, rich in protein, and free from unhealthy fats or added sugars. It's perfect for weight loss, diabetes management, and muscle growth. Seasoned simply with salt and pepper, it avoids excess oil and deep frying, making it heart-friendly. The high protein keeps you full for longer, reducing unhealthy snacking. Incorporating boiled eggs into your diet helps maintain energy levels and supports overall wellness.

Boiled eggs are an excellent source of high-quality protein, essential amino acids, vitamins B2, B12, D, and minerals such as iron, selenium, and phosphorus. With minimal fat and carbohydrates, this dish supports muscle building, weight management, and overall health. The addition of black pepper promotes digestion, while coriander offers antioxidants. For calorie-conscious eaters, boiled eggs provide satiety without excess calories, making them ideal for breakfast or post-workout snacks.

เคล็ดลับ

  • 💡Tip 1: Use fresh eggs for better taste and easier peeling.
  • 💡Tip 2: Add a pinch of baking soda to boiling water to help with peeling.
  • 💡Tip 3: Season eggs while warm for maximum flavor absorption.

การเก็บรักษาและการเสิร์ฟ

Keeps for 6-8 hours at room temperature. Refrigerate boiled eggs for up to 2 days in a covered container.

เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch

ข้อมูลโภชนาการ

สารอาหารต่อ 100 กรัม
พลังงาน70.0 kcal
โปรตีน12.6 g
คาร์โบไฮเดรต1.1 g
ไขมันทั้งหมด10.6 g
ไฟเบอร์0.0 g
น้ำตาล1.1 g
เหล็ก1.2 mg
แคลเซียม56.0 mg
โซเดียม320.0 mg
โพแทสเซียม126.0 mg
คอเลสเตอรอล373.0 mg
วิตามินเอ160.0 IU
วิตามินซี0.0 mg
Magnesium12.0 mg
Zinc1.0 mg
Phosphorus172.0 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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