Eggs are my go-to protein source on weeknights. I work for a pharmaceutical company and I am a molecular biologist who needs to read scientific papers to update myself of the current trends in the field of research and drug development.
Amino acids are the basic building blocks of all proteins. Proteins are large molecular made up of amino acid chains. When we eat a protein rich food like eggs, the body readily absorbs them as they are available for the body at a cellular level. According to the recommended daily allowances, women should have 46 grams of protein daily and men should consume 56 grams. During digestion, proteins are broken down to release amino acids. These amino acids will repair tissue, make proteins and help in metabolic reactions. Please note that 9 essential amino acids must be supplied to the body through food we eat. Body cannot make them.
I boil a batch of eggs over the weekend and use it as a snack during the day or make some curry or roast for bread or roti or rice. One large whole egg has 6.28 grams of proteins plus 9 essential amino acids and 4 non-essential amino acids. In total, egg has 18 amino acids. The yolk and white each contain the same amount of amino acids. If you have cholesterol, you can eat only the whites.
If you are a vegetarian, please note that milk has all the amino acids that are present in 1 egg. You can drink whole milk or 1%, 2% fat milk depending on your choice.
During gestational diabetes, this was one of the easiest way to add protein to our diet. This is also a great snack/dish while following South Beach Diet phase 1 and during weight loss.
South Indian Egg Roast Recipe
- 5 boiled eggs
- 2 tablespoon olive oil
- 2 teaspoon chili powder
- 1 teaspoon turmeric powder
- 1 tablespoon coriander powder
- 2 tablespoon curry leaves powder or use fresh ones – finely chopped
- Salt & Fresh Black Peppercorns to taste
- Water to mix them to a paste
- Make a smooth thick paste with all the ingredients except boiled eggs and oil.
- Remove egg shells, cut into half and set aside.
- Heat oil in a wide saucepan.
- Using hands, smear a layer of the spice mix and gently layer the eggs and let it brown on each side, about 10-12 minutes. Remove and serve hot with rice or any carb.