This article is about 2,500 words and takes about 3 minutes to read
Too long to read
Common scrambled egg side dishes, celery leaves nutrition first!
Toona sinensis and okra are also rich in nutrients. Bitter gourd, leeks, green peppers, and lettuce leaves have their own advantages, while cucumber, zucchini, and loofah are only low in calories. But other nutrients are lackluster.
Recommend to try Pepper and tomato double scrambled eggs, the color, flavor and nutrition are great!
See the last section for the recipe for scrambled eggs that are delicious with less oil.
To say the most representative, nutritious and delicious Chinese home-cooked dishes, I would not be satisfied without scrambled eggs!
Eggs are rich in high-quality protein, and also provide a lot of vitamins A, B1, B2, niacin, a certain amount of calcium and iron. Stir-fried with vegetables, it is just right to make up for the nutrients such as vitamin C, dietary fiber, potassium, and magnesium.
Eggs are delicious, with the aroma of fat, and the refreshing fragrance of vegetables is also a perfect match!
Let’s have a scrambled egg side dish nutrition PK today to see who is most suitable for scrambled eggs~
Data source: [1]
However, when matching recipes, you must consider not only its high nutrient density, but also the taste and price. If the price is particularly high or too unpalatable, you should only put one Smaller, that’s definitely not getting much nutrition.
First overall
Celery leaves
Unexpectedly, the first is celery leaves!
Celery leaves are the part that is thrown away every time you choose a vegetable (zhái cài, removing the inedible part of the vegetable), and in the eyes of most people, it is a leftover. The reason for picking it is because the time required for the stems and leaves to be cooked is too different. When the celery stems are cooked, the leaves are dehydrated and shrunken to the point of being invisible. But that doesn’t mean you can’t eat celery leaves, it’s not only edible, it’s nutritious!
Actually, the content of carotene, vitamin B1, B2, niacin, magnesium, selenium, and insoluble dietary fiber in celery leaves is among the best among vegetables, and zinc and potassium are not bad.
The next time you buy celery, you can separate the stems and leaves. The leaves are used for scrambled eggs or blanched in water, and the stems are used for fried fragrant dried or mixed with peanuts. Here are two nutritious and delicious dishes!
Second overall
Toon
Toona sinensis is a new bud that grows on the tree. It is very seasonal. The biggest feature is its unique fragrance, which is a must when paired with the umami taste of eggs!
However, if the storage conditions are not suitable, not only the fragrance of toon will be greatly reduced, but the taste will also become thick and old, so the toon can only be eaten fresh, which is an annual limited time enjoyment.
Among vegetables, toona sinensis has a high protein content, as well as vitamin B1, B2, niacin, calcium, and zinc content.
However, the nitrite content of toona sinensis is not low, so be sure to reduce the nitrite content by blanching before eating. In addition, blanching removes the bitter taste.
Specifically, it is more appropriate to put it in boiling water and blanch for 15~45 seconds and take it out, or take it out when the red color of the toon leaves fades and turns green, this time is also It can better retain vitamin C and polyphenols in toon, and it will turn black after blanching for too long.
Third overall
Gumbo
GumboHigh Calcium (101mg/100g), High Magnesium, High in both insoluble and soluble dietary fiber< /strong>, the former can physically increase the volume of feces and promote defecation, while the latter is conducive to the proliferation of beneficial intestinal flora, help regulate blood lipids, blood sugar, delay the absorption of starch and fat, and facilitate weight loss.
The little stars in the cross section of the okra are cute and interesting, and the omelettes are very popular with children~
Fourth overall
Bitter Gourd
Bitter melon has good overall nutritional value, especially vitamin C and potassium content.
But everyone’s requirements for bitter gourd are not only nutrition, but they always feel that “enduring hardships to maintain health”. In fact, many “bitter” things are poisonous, and bitter gourd is indeed one of the safer foods among many bitter foods.
However, just eat it normally as a vegetable, don’t eat too much, and don’t delay normal treatment because of high hopes for it.
Bitter gourd contains a variety of biologically active ingredients including triterpenoids, saponins, polypeptides, polysaccharides, flavonoids, etc. Although they have potential health care effects, their The effective and safe dose has not been verified, and animal experiments have also used the extracted and concentrated dose, which is different from eating bitter gourd directly.
So don’t eat bitter gourd for “health”, eat it for love.
Actually, when you eat a lot of oil, salt, and big fish, the crisp plant aroma, slightly bitterness and sweetness of bitter gourd can help you get rid of greasy, especially when paired with scrambled eggs.
Tell you 2 tips to make bitter gourd less bitter:
Spoon out the flesh of the bitter gourd, which is the most bitter part.
Shortly marinate with salt and then rinse with water, or directly soak bitter gourd in salt water for a few minutes, you can also use osmotic pressure to force out the bitter juice. A similar effect can be achieved by adding a small amount of salt when blanching.
Old Style
Tomatoes
The nutrition of tomatoes is not outstanding, the outstanding advantage is only very low heat, only 15kcal per 100g.
But tomatoes are rich in lycopene (as soon as you hear the name, you know it’s home to tomatoes), up to 2.5mg/100g.
Lycopene is a type of carotene, which is the source of the red color in many fruits and vegetables. It is also a very powerful antioxidant, which is beneficial for maintaining health and preventing chronic diseases.
In tomato scrambled eggs, heating and cooking and matching with the oil in the eggs can make the lycopene in the tomatoes easier to absorb, in terms of bioavailability There are advantages over eating raw tomatoes alone. [2]
Vitamin C Star
Pepper
The scrambled egg with peppers is spicy and rich in vitamin C.
One of my recommendations is Add it to scrambled eggs with tomatoes~ It not only makes up for the lack of vitamin C in tomatoes, but also relies on the acid in tomatoes to better Retaining vitamin C, the finished product has three colors of red, yellow, and green, and has sour, spicy, salty, fresh rich flavor, which makes people super appetizing and can be called an artifact for meals !
Other contestants
Cucumbers, zucchini, and loofah are low in calories, but other nutrients are lackluster.
Lettuce leaves, like celery leaves, are leftovers of stem vegetables and are usually discarded, but they are also good for scrambled eggs, and their nutritional value is also higher than that of lettuce stems, especially the potassium content excellent.
The last is leek, which is often associated with “aphrodisiac” because it contains more selenium, but to be honest, it is not the highest among vegetables, let alone some Seafood and nuts. And eating enough selenium is only to maintain normal reproductive health, not to increase sexual performance. Warm reminder, although scrambled eggs with chives are fresh, it is better to find a place where no one is there to eat, and do not take public transportation to prevent social death.
Low oil, tasty
Scrambled eggs
Do you know how oil-absorbing eggs are?
In this fried food oil absorption ranking list, the “fried egg” with the second highest oil absorption rate is scrambled egg, which has a oil absorption rate as high as 43%!
Some people say that scrambled eggs are not tasty at all if you don’t put too much oil on them, and they are dry and hard. In fact, it is because you have not controlled the heat well and the eggs are too old. As long as it is well controlled, tender scrambled eggs are bright in color, rich in flavor, soft in the mouth, and delicious with less oil.
How to make scrambled eggs?
Key points: The oil should be small but even, make sure that all the bottom of the pot is covered with a thin layer of oil, if the level is high, you can rotate the bottom of the pan, and if the level is low, it is still It is better achieved with the help of a brush.
Key Points: Little fire, little fire, little fire! Say important things 3 times.
The steps are as follows:
It is best to use a non-stick pan. When the fire is low and the oil is evenly thin, pour the egg mixture into it, not too much. It is better to just cover the bottom of the pan.
Keep the fire low and watch the egg liquid slowly solidify. Don’t stir with a shovel first, but keep puncturing the bulging bubbles with chopsticks, so that the egg liquid on the surface will also flow down. to the bottom of the pot to solidify.
When all the egg liquid is in a slightly solidified state, turn up the heat, stir fry quickly with a spatula, then quickly turn off the heat and drain. (This step is a little more agile)
This results in a plate of tender scrambled eggs.
If you want to serve with tomatoes, cucumbers, bitter gourd, etc., fry them separately, but don’t add extra oil in this step of frying the vegetables! With a little oil left in the scrambled eggs, first wait for the vegetable pieces to separate out the juice on low heat, then slightly increase the heat and stir fry when there is juice. When it is almost cooked, pour in the tender scrambled eggs, stir a little and turn off Fire gets old again after too long. Salt is added last.
If it’s celery leaves and green peppers, it’s good to shred, chop, and add to the egg mixture without having to do two steps.
Do you have any special scrambled eggs?
Who is your No.1 scrambled egg partner? Mine is rice
References
[1] “Chinese Food Composition List” (6th Edition, Volume 1)
[2] Yu Ying, Zhang Wei, Xie Fan, Gu Xinzhe, Wu Jinhong, Wang Zhengwu. Research progress on improving the bioavailability of lycopene [J]. Food Science, 2019, 40( 19):346-352.
Editor: Xiaohui
Want to see the audio version of popular science?
Follow my video number
I’ve seen it all here, like/watch/share it