Cuatro recetas saludables con huevos

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El huevo es un alimento muy recomendable por la cantidad de nutrientes que aporta al organismo. Nuestras recetas saludables de huevo combinan un número de vitaminas esenciales para el desarrollo y funcionamiento de diferentes sistemas y, por lo tanto, son excelentes para una dieta equilibrada.

Además de las vitaminas A, D, B, B2 y B12, los huevos también concentran minerales como el fósforo, el hierro, el zinc, el selenio y el yodo, que garantizan una buena salud.

El claro, ampliamente utilizado en gastronomía, contiene sólo 17 calorías . Su valor proteico da un efecto altamente saciante y nutritivo a cualquier desayuno. Estas características lo convierten en un aliado ideal para las personas que siguen un régimen de adelgazamiento.

Además, la yema consiste en 4,5 gramos de grasa total . Aunque lo relacionan con un aumento del colesterol malo, la presencia de grasas monoinsaturadas indica que en realidad potencia el colesterol bueno. Por su versatilidad, es una gran herramienta para preparar recetas saludables con huevos.

Recetas saludables de huevo

Tomates revueltos

A partir de una preparación rápida y fácil , la combinación de estos productos proporciona varias vitaminas y minerales. Son obligatorios:

  • Tres huevos
  • Aceite de oliva al gusto
  • Cuatro tomates maduros
  • Sal

Lo primero que hay que hacer es pelar los tomates y cortarlos en cubos pequeños . Luego, en una sartén antiadherente, poner un poco de aceite de oliva y verter los tomates para saltearlos.

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En un recipiente aparte, mezcle los huevos y añada una pizca de sal. Luego esta mezcla debe añadirse a la sartén con los tomates y removerse hasta que alcancen la consistencia deseada . Sirva con una rebanada de pan o una porción de ensalada.

Huevos rellenos de atún

Los huevos se adaptan a casi cualquier combinación. Con un delicioso relleno de atún, serán perfectos para la cena de aquellas personas que tratan de cuidar su apariencia y tienen huesos fuertes. Asimismo, funcionan muy bien como tentempiés saludables para fiestas. ¿Qué se necesita?

  • Seis huevos
  • Tres latas de atún
  • Tres cucharadas de mayonesa
  • Aceitunas rellenas de anchoa
  • Salsa de tomate

Modo de preparación

  1. Cocine los huevos durante al menos 10 minutos, luego retírelos del agua y pélelos.
  2. Quitar las yemas con cuidado y reservar las claras de huevo.
  3. En un bol, mezclar las yemas de huevo con el atún, un toque de mayonesa y también los trozos de aceitunas cortadas.
  4. Use la mezcla como relleno para las claras de huevo y luego coloque un poco de salsa de tomate.

Albóndigas rellenas de huevo

Una de las recetas más saludables con huevos más fáciles de servir en el almuerzo. Es muy fácil y se puede complementar con patatas, arroz, ensaladas o pan. Además, se puede aumentar su sabor con diferentes especias.

Ingredientes

  • Cuatro huevos
  • 400 g de carne picada
  • Sal
  • Pimienta
  • Perejil fresco

Modo de preparación

  • Cocine los huevos mientras sazona la carne con sal, perejil picado y pimienta.
  • Divida la carne en porciones pequeñas . Amasar ligeramente sobre una tabla y luego colocar el huevo duro en el centro.
  • Envolver el huevo cocido con la carne.
  • Espolvoree aceite de oliva en una fuente para hornear y luego coloque las albóndigas sobre ella.
  • Hornee durante 30 minutos en un horno precalentado a 200º , hasta que las bolitas estén doradas.
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Tortilla de espárragos

Una gran receta con huevos para compartir en un desayuno saludable, ideal para personas que desarrollan una actividad física durante el día.

Para que su preparación tenga éxito, debe tener una sartén antiadherente que evite que los ingredientes se peguen al girar la tortilla.

Ingredientes

  • Un paquete de espárragos
  • Cuatro huevos
  • Sal
  • Aceite de oliva

Modo de preparación

  1. Cortar los espárragos en trozos pequeños, lavarlos bien, escurrirlos y secarlos muy bien.
  2. Espolvorear el aceite de oliva en una sartén, sin exagerar la cantidad. Esperar a que se caliente y luego añadir los espárragos para saltearlos . Se recomienda cocinar a fuego lento, para que no haya peligro de quemaduras.
  3. Es hora de batir los huevos en un bol y añadir un poco de sal.
  4. Retire los espárragos del fuego, escúrralos y añádalos a la fuente para añadirlos a los huevos.
  5. Verter la mezcla en la sartén y esperar pacientemente hasta que esté firme, girando la tortilla por ambos lados, para que esté bien cocida.
  6. El punto dependerá de la consistencia del huevo que más te guste!

Conoce aquí las mejores recetas de homus Homus era una receta desconocida hasta hace relativamente poco tiempo en nuestro país. Conoce algunas recetas de homus y pruébalas! Leer más «

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