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อาหารเช้าไทย

68
kcal
13g
Protein
1.1g
Carbs
10.6g
Fat
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ติดตามด้วยแอป
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How to Make Boiled Eggs (Traditional & Healthy Version)

เตรียม: 5 นาที
ปรุง: 12 นาที
2 ที่
ง่าย

Boiled eggs are a universally loved snack, enjoyed across the globe for their simplicity, nutrition, and versatility. In India, boiled eggs are popularly known as 'ubla anda' and are a staple snack in many households, street corners, and even train stations. Their mild flavor, satisfying texture, and portability have made them a favorite from North to South India, transcending regional boundaries. While boiled eggs are not native to any one Indian region, they've found their way into countless Indian snacks, salads, and even curries. What sets boiled eggs apart is their ability to adapt to different taste preferences and dietary needs. Whether enjoyed plain with a sprinkle of kala namak (black salt) and chaat masala, or chopped into a salad, they are packed with high-quality protein and essential nutrients. Boiled eggs are especially popular as a healthy snack for children, fitness enthusiasts, and anyone looking for convenient nutrition. Their neutral flavor makes them the perfect canvas for bold Indian spices or a simple, comforting snack. For those tracking calories or aiming for a higher protein diet, boiled eggs are a smart, wholesome choice.

เหมาะกับผู้เป็นเบาหวาน เหมาะกับการคุมน้ำหนัก เหมาะสำหรับเด็ก
สารก่อภูมิแพ้: eggs

วัตถุดิบ(สำหรับ 2 boiled eggs per serving)

  • 4 Eggs (large, free-range preferred)
  • enough to cover eggs Water (for boiling)
  • 1/2 tsp Salt (optional, for boiling) - ไม่จำเป็น
  • 1/2 tsp Black pepper powder (for seasoning) - ไม่จำเป็น
  • 1/2 tsp Chaat masala (for authentic Indian flavor) - ไม่จำเป็น
  • 1 tbsp Fresh coriander leaves (finely chopped, for garnish) - ไม่จำเป็น
  • 1 tsp Lemon juice (for tanginess) - ไม่จำเป็น
  • 1/4 tsp Red chili powder (optional, adds heat) - ไม่จำเป็น
  • 1/4 tsp Kala namak (black salt) (for that street-style flavor) - ไม่จำเป็น

วิธีทำ

  1. 1

    Place the eggs in a saucepan and add enough cold water to cover them by at least 1 inch. Add salt if desired to make peeling easier.

    2 minutes

    Start with cold water to prevent eggs from cracking.

  2. 2

    Bring the water to a gentle boil over medium-high heat. Once boiling, reduce the heat to low and let the eggs simmer for 10-12 minutes for hard-boiled consistency.

    12 minutes

    For soft-boiled eggs, cook for only 6-7 minutes.

  3. 3

    Turn off the heat and immediately transfer the eggs to a bowl of ice-cold water. Let them sit for 5 minutes to stop the cooking process and make peeling easier.

    5 minutes

    Cracking the shells slightly before placing in cold water aids peeling.

  4. 4

    Gently tap each egg on a hard surface and peel off the shell under running water.

    2 minutes

    Peel carefully to retain the smooth surface of the egg.

ทำไมเมนูนี้จึงดีต่อสุขภาพ

Boiled eggs are a powerhouse of nutrition with minimal calories and zero added fat, making them a top choice for those watching their weight or managing diabetes. They digest slowly, keeping you fuller for longer and stabilizing blood sugar levels. Unlike fried or curried eggs, boiling preserves more nutrients and avoids extra calories from oils and gravies, making this dish both heart-healthy and gut-friendly.

Boiled eggs are an excellent source of high-quality protein, providing all nine essential amino acids. They are rich in vitamins such as B12, D, and A, and minerals like iron, selenium, and zinc. The combination of healthy fats and protein makes them highly satiating, helping with appetite control and muscle repair. With no added fat or oil, boiled eggs are naturally low in calories and carbohydrates, making them ideal for weight management and low-carb diets.

เคล็ดลับ

  • 💡Tip 1: Older eggs are easier to peel than fresh ones.
  • 💡Tip 2: Add a teaspoon of vinegar to the boiling water to prevent egg whites from leaking if shells crack.
  • 💡Tip 3: Always cool eggs rapidly to avoid overcooking and green rings around the yolk.

การเก็บรักษาและการเสิร์ฟ

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

เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch

ข้อมูลโภชนาการ

สารอาหารต่อ 100 กรัม
พลังงาน68.0 kcal
โปรตีน13.0 g
คาร์โบไฮเดรต1.1 g
ไขมันทั้งหมด10.6 g
ไฟเบอร์0.0 g
น้ำตาล1.1 g
เหล็ก1.2 mg
แคลเซียม56.0 mg
โซเดียม124.0 mg
โพแทสเซียม126.0 mg
คอเลสเตอรอล373.0 mg
วิตามินเอ160.0 IU
วิตามินซี0.0 mg
Magnesium10.0 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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