Egg In A Hole, Healthy Breakfast Recipes
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INGREDIENTS
2 slices of your favorite kind of bread
1 tablespoon butter, or Olive oil
2 eggs
Salt and freshly ground black pepper
To cook your fried eggs
Cut a round hole in the center of a slice of bread with a biscuit or cookie cutter. (you can even use the rim of a small glass.)
Drizzle a shot of olive oil in a frying pan and over a medium heat fry the bread on one side for 1-2 minutes, until golden. Then flip over and crack in an egg.
Cook for 90 seconds to 2 minutes, until the whites of the egg are set, but the yolk is runny. (a little longer if your egg is straight out of the fridge). You can speed this up by covering the pan. Transfer to a plate and serve.
DID YOU KNOW!
BREAD:
Although whole-wheat bread is a healthy type of bread you can eat daily, it can be difficult to find the right whole-wheat bread. Just because some companies label their breads with ‘wheat flour’ and ‘wheat’ doesn’t necessarily mean that you buy the whole wheat bread. Before buying any whole-wheat bread, make sure you read the ingredient list.
EGGS:
One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours (3).
Another 8 week study found that eggs for breakfast increased weight loss on a calorie restricted diet compared to bagels (4).
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.
OLIVE OIL:
It appears that monounsaturated fats, the kind found in olives, may encourage weight loss. Olive oil consumption has been shown to breakdown fats inside fat cells, get rid of belly fat and reduce insulin insensitivity.
People who have the highest olive consumption eat fewer calories overall and are rarely overweight. Blood tests show they have higher levels of serotonin, a so-called satiety hormone that makes us feel full.
The aroma extracts from olive oil can leave us feeling fuller, cutting our calorie intake by almost 200 a day, they said.
Recipe Video:
