Happy World Egg Day! To show our appreciation for possibly the best (incredibly nutritious) ingredient in the world, we’ve compiled 14 egg-citing recipes from Italy to the Philippines. Travel the world from the comfort of your own home with these egg-a-licious dishes!
1. Italy: Spinach Tomato Frittata | MyFitnessPal’s Original Recipes
Frittatas are Italian-style baked omelets stuffed with your choice of meats, cheese, veggies or even pasta. We’ve adapted this versatile dish for low-carb lovers. Ready in 20 minutes or less, this easy frittata is full of tomatoes and spinach and topped with gooey mozzarella. Recipe makes 6 servings at one (3 1/2-inch) wedge each.
Nutrition (per serving): Calories: 113; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 215mg; Sodium: 225mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 9g
2. Japan: Tamagoyaki (rolled eggs) | Japanese Cooking 101
Japanese tamagoyaki takes thin layers of eggs and rolls them together into a log. Slightly sweet, tamagoyaki is commonly eaten for breakfast or added to a bento box for lunch. And, best of all? It uses only five ingredients. Recipe makes 6 servings at 1/2-inch piece each.
Nutrition (per serving): Calories: 59; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 124mg; Sodium: 156mg; Carbohydrate: 1g; Dietary Fiber: 0g; Sugar: 0g; Protein: 4g
3. Denmark: Aeggekage (Danish Egg Pancake) | Boil & Trouble
The Aeggekage is a traditional Danish egg dish served with bacon, chives and rye bread. This savory and buttery egg pancake is similar to a frittata and is oven-baked until golden brown for a simple yet elegant brunch item. Recipe makes 4 servings.
Nutrition (per serving): Calories: 216; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 303mg; Sodium: 818mg; Carbohydrate: 9g; Dietary Fiber: 1g; Sugar: 4g; Protein: 20g
4. Tunisia: Shakshuka | Tori Avey
Shakshuka is a popular North African and Middle Eastern dish of eggs cooked sunny-side up in a skillet of tomato sauce spiced with chili powder, turmeric and cumin. Easy-to-make, healthy and loaded with kitchen staples, this vegetarian one-skillet meal will be your go-to for busy days. Warm crusty bread or pita are the perfect dipping companions. Recipe makes 6 servings at 1 egg (plus sauce) each.
Nutrition (per serving): Calories: 134; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 186mg; Sodium: 149mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 5g; Protein: 8g
5. France: Broccoli & Sun-Dried Tomato Quiche | Homemade in Half the Time
Classic French quiche starts with a savory base of eggs and cream, giving it a custard-like consistency when baked into a crust. This brunch-worthy quiche features a trick that will slash your prep time! Recipe makes 6 servings at 1 slice each.
Nutrition (per serving): Calories: 394; Total Fat: 31g; Saturated Fat: 13g; Monounsaturated Fat: 8g; Cholesterol: 138mg; Sodium: 652mg; Carbohydrate: 18g; Dietary Fiber: 4g; Sugar: 3g; Protein: 14g
6. The Philippines: Kwek-Kwek | Panlasang Pinoy
Kwek-kwek are boiled, battered and deep-fried quail eggs that will transport you to the streets of the Philippines. Typically eaten as a street snack, these savory eggs are served with spiced vinegar-based sauce. Reserve this crispy, fried treat for special occasions. Recipe makes 4 servings at 4 each.
Nutrition (per serving): Calories: 285; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 304mg; Sodium: 336mg; Carbohydrate: 28g; Dietary Fiber: 1g; Sugar: 0g; Protein: 8g
7. England: Lightened-Up Scotch Eggs | Cooking Light
The Scotch egg — a British pub favorite — combines eggs and sausage. Traditionally, you start with a hard-boiled egg, wrap it in sausage and coat it in breadcrumbs before deep-frying it. This lightened-up version pan-fries the eggs for color but finishes the dish in the oven to drastically reduce the amount of oil you need. (It’s also much less mess!) Recipe makes 6 servings at 1 egg each.
Nutrition (per serving): Calories: 300; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 7g; Cholesterol: 291mg; Sodium: 34mg; Carbohydrate: 11g; Dietary Fiber: 1g; Sugar: 1g; Protein: 27g
8. India: Creamy Egg Curry | Indian Healthy Recipes
Curry lovers, rejoice. Boiled eggs are doused in a spiced onion-tomato gravy that’ll leave your kitchen pleasantly fragrant. Serve this flavorsome dish with roti, naan, paratha or rice for a satisfying meal. Recipe makes 5 servings at 1 egg plus sauce each.
Nutrition (per serving): Calories: 216; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 254mg; Sodium: 271mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 4g; Protein: 10g
9. China: Steamed Egg | Huang Kitchen
Unbelievably simple and quick, steamed eggs are a common Chinese dish. Just beat together egg, water and seasonings — and voilà, you’re ready for steaming! From fried garlic and green onions to glass noodles and ground meat, customize your steamed eggs with your favorite mix-ins and garnishes. Recipe makes 4 servings.
Nutrition (per serving): Calories: 60; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 140mg; Sodium: 383mg; Carbohydrate: 2g; Dietary Fiber: 0g; Sugar: 0g; Protein: 5g
10. Turkey: Menemen | Delicious Istanbul
Bored with your typical scrambled eggs? In 15 minutes, serve up a filling and nutritious Turkish breakfast instead. Menemen, or Turkish scrambled eggs, bulks up your breakfast favorite with tomatoes and green peppers. Soak up these soft scrambled eggs with a thick slice of bread! Recipe makes 4 servings.
Nutrition (per serving): Calories: 350; Total Fat: 32g; Saturated Fat: 5g; Monounsaturated Fat: 22g; Cholesterol: 215mg; Sodium: 132mg; Carbohydrate: 8g; Dietary Fiber: 3g; Sugar: 2g; Protein: 7g
11. Mexico or Spain: Quick Migas | Budget Bytes
Migas, a traditional Spanish breakfast, mixes scrambled eggs with day-old bread and a medley of vegetables for a budget-friendly and nutrient-dense meal. The Mexican version swaps in tortilla strips, as this one does. Make this dish extra wholesome by garnishing it with salsa, avocado, cilantro, beans or whatever your heart desires. Recipe makes 6 servings.
Nutrition (per serving): Calories: 166; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 202mg; Sodium: 424mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 2g; Protein: 10g
12. Mexico: Huevos Rancheros | Skinnytaste
Give your sunny-side up eggs a Mexican makeover by turning them into these huevos rancheros. Eggs, tomatoes, green chilies and cheese over a crispy corn tortilla? Yes, please! Recipe makes 2 servings at 1 tortilla each.
Nutrition (per serving): Calories: 200; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 194mg; Sodium: 347mg; Carbohydrate: 13g; Dietary Fiber: 2g; Sugar: 4g; Protein: 12g
13. United States: Classic Eggs Benedict with Hollandaise | Clean Eating
Make an indulgent brunch using this recipe for eggs Benedict with a lemon-basil hollandaise sauce. Toasted English muffins are served along with a soft poached egg and drizzled with creamy sauce. Recipe makes 2 servings at 1 egg + 1/2 English muffin + 1 slice tomato + 1 slice bacon + 3 1/2 tablespoons hollandaise each.
Nutrition (per serving): Calories: 237; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 329mg; Sodium: 399mg; Carbohydrate: 17g; Dietary Fiber: 2g; Sugar: 4g; Protein: 17g
14. Hong Kong: Sweet Egg Tarts | The Woks of Life
To finish off this egg-tastic roundup, we couldn’t forget dessert! Hong Kong-style egg tarts are mini pies of happiness. Each tart consists of a flaky, buttery crust surrounding a sweet egg custard filling. Yum! Recipe makes 22 servings at 1 egg tart each.
Nutrition (per serving): Calories: 125; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 46mg; Sodium: 26mg; Carbohydrate: 11g; Dietary Fiber: 0g; Sugar: 5g; Protein: 2g
The post 14 Ways People Eat Eggs Around the World appeared first on Hello Healthy.
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