Eggs contain all sorts of nutrients that are very good for your weight loss and health, such as lutein and zeaxanthin, which both help to prevent macular degeneration and even cataracts.
They also contain all nine essential amino acids, as well as 6g of high quality protein per egg. They do contain fat, but the good kind of heart-healthy fat and if you use more egg whites than whole eggs, you drastically lower the fat content whilst keeping most of the protein.
They are also great value and easy to make tasty meals for the whole family
Eggs are also an excellent food for keeping you fuller for longer – so what are you waiting for – here are our 5 weight loss recipes with eggs.
Chinese Egg Stir Fry
Ingredients:
- 100g chicken breast, sliced into thin strips
- 4 egg whites
- 4 spring onions
- 50g fresh beansprouts
- 1 thumb-sized piece root ginger, peeled and sliced very thinly into matchsticks or minced, depending on your tastes
- Glug of soy sauce
- Oil spray
- Pepper
Method of Preparation:
- Beat the egg whites in a bowl with a pinch of pepper. Thinly slice the spring onions.
- Heat oil spray in a wok and cook the chicken until it is brown on all sides. Add the spring onions, beansprouts and ginger and cook on a high heat for about 30 seconds. Turn the heat down.
- Add the beaten egg whites and leave to set for about 30 seconds, then move everything around in the pan until the egg is completely set. Add soy sauce to taste, cook for 10 seconds more then tip onto two plates to serve.
Add prawns, a chopped chilli or garlic to this stir fry depending on your personal tastes. Recipe serves 2, calories per serving: 190.
Baked Eggs with Crunchy Potatoes, Roast Onions and Red Capsicum
Ingredients:
- 500g new potatoes
- 4 eggs
- 4 red peppers
- 2 red onions
- Pinch each salt, pepper and paprika
- Oil spray
Method of Preparation:
- Chop the potatoes into cubes, slice the peppers in half, removing the seeds and pith, then slice into thick strips and peel the onions and chop into wedges.
- Put the potatoes into a pan of simmering water, cook for five minutes or so and then drain.
- Spritz a non-stick baking tin with oil spray and tip in the potatoes, peppers and red onion wedges. Season with salt, pepper and paprika and then cook in an 180C oven for about 25 minutes.
- Make 4 spaces in the tin, pushing the veggies to one side. Carefully crack an egg into each space, then put the tin back into the oven for about 5 minutes, until the eggs are just set. Serve.
Add mushrooms, green peppers or sweetcorn for extra flavour. Recipe serves 4, calories per serving: 252.
Egg curry
Ingredients:
- 6 hard-boiled eggs
- 1 medium cauliflower
- 2 potatoes
- 1 onion
- 4 garlic cloves
- 2 tbsp. curry paste of your choice
- 400ml low-fat coconut milk (or water)
- 1 red chilli
- 1 thumb-sized piece of root ginger
- Oil spray
Method of Preparation:
- Break the cauliflower into florets. Chop the potato into cubes. Thinly slice the onion. Mince the ginger and garlic cloves, slice the chilli in half and scoop out the seeds before finely chopping the flesh.
- Heat oil spray in a frying pan. Cook the onion until soft and browned, about 8 minutes. Add the ginger, garlic and chilli. Cook for a couple of minutes until fragrant, then add the curry paste and cook for a couple of minutes.
- Stir in the potato and cook for 5 minutes until softened, then add the cauliflower florets and the coconut milk. Stir well to combine then simmer for 20-25 minutes until thickened slightly.
- Slice the eggs in half then put into the curry. Cook for another 2 minutes or so and then serve.
Serve this curry with rice or flatbreads, or just a big green salad. Recipe serves 4, calories per serving: 321. Calorie content would be 221 if you used water instead of coconut milk.
Perfect Scrambled Eggs on Toast
Ingredients:
- 2 eggs + 2 egg whites
- Dash of skim milk
- Pinch each salt, pepper and cayenne pepper
- 2 x light cheese triangles, or use 30g low fat cheese from a tub
- 4 slices wholegrain bread, toasted
Method of Preparation:
- Beat the eggs and egg whites together with a dash of milk until they are as smooth as possible. Season with salt, pepper and cayenne and beat again.
- Put the cheese onto a plate and then into the microwave for 30 seconds – you just want to soften it a little.
- Pour the eggs into a small saucepan and put them onto the lowest heat possible. Wait for them to set slightly round the edges, add the softened cheese then stir gently for about 2 minutes.
- When they are setting but they are not dry and are still gooey, take them off the heat. Leave them off the heat for about 2 minutes, as the residual heat will just finish the cooking process.
- Serve half the eggs over 2 slices of toast, then serve with whatever you fancy – a bit of ketchup, brown sauce or just salt and pepper.
Leave the cream cheese out if you like, but it does make the eggs more decadent. Recipe serves 2, calories per serving: 333.
Poached Eggs with Asparagus Soldiers
Ingredients:
- 4 eggs
- 450g asparagus
- Black pepper
Method of Preparation:
- Snap the ends off the asparagus and simmer in salted water for about 5-6 minutes, then drain.
- To cook the eggs, bring a pan of water to a simmer and leave simmering for one minute. Turn the heat off, crack the eggs into the pan and leave them for ten minutes.
- Scoop the eggs out of the water with a slotted spoon, shaking the spoon slightly to remove excess water.
- Serve the poached egg on top of the cooked asparagus and sprinkle with black pepper to serve.
This makes a brilliant starter, but it also makes a good main course with a little ham or toast to bulk it out a bit. Recipe serves 4, calories per serving: 103.
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