Gain muscle and lose fat! Turkish Yogurt Egg Salad for Breakfast

Are you afraid to see people because of the baggy butterfly sleeves on your arms and the three layers of fat on your belly? What should you do if you want to successfully lose weight and sculpt your body? Nutritionists say that the key to losing weight, in addition to improving muscle strength through exercise, is to supplement your diet with high-quality protein. A well-known chef has designed a dish called Turkish yogurt egg salad, which uses eggs, potatoes, almonds and yogurt to enhance the flavor. It has a strong exotic flavor and is very suitable for friends who want to increase muscle mass and lose weight.

Eggs are a complete protein that supplements essential amino acids and helps build muscle

Nutritionist Wang Zinan said that egg protein contains a large amount of complete protein needed by the human body. It helps provide the essential amino acids needed to maintain normal physiological functions and produce muscle tissue, which the human body cannot synthesize on its own. Moderate consumption of eggs can help increase muscle ratio and reduce fat content.

However, it should be noted that the recommended weekly egg intake for adults is 2 to 3 whole eggs (including egg yolks). As for those who want to lose weight, they want to use the protein in eggs to replace some meat, fish, beans and other protein foods in their daily diet to reduce fat intake and increase eating convenience. As long as they remove the egg yolk before eating and maintain a balanced diet, there are not too many restrictions.

Yogurt replaces mayonnaise Turkish yogurt egg salad low in calories

Chen Bingwen, a young chef representative of the Taiwan Culinary and Food Association and a cooking expert, recommends a potato and egg salad dish suitable for friends who want to lose weight. Unlike traditional egg salad, which uses high-calorie, high-fat mayonnaise as a seasoning, yogurt is used to enhance the flavor, and easy-to-obtain ingredients such as cucumbers, raisins, and almonds are added. The DIY Turkish yogurt egg salad has simple steps and a refreshing taste. It can replace traditional high-fat, high-calorie breakfasts such as fried dough sticks, scallion pancakes, dumplings, and hamburgers, kicking off a vibrant and nutritious day.

★ Turkish Yogurt Egg Salad (4 servings)

Ingredients: 4 eggs, 1 potato, 1 cucumber, 200g yogurt (little sugar or no sugar), 30g raisins, 30g almonds, salt and pepper to taste, 20g honey.

practice:

1. Bake the potatoes with skin on at 180℃ for 30 minutes, or boil them in water until cooked.

2. Add a little salt to the eggs in cold water, cover the pot and simmer for 10 minutes until cooked, remove from the pot and let cool for later use.

3. Wash and slice the cucumber and blanch it in boiling water for 1 minute. Then remove it from the water and soak it in ice water, drain and set aside.

4. Next, mash the potatoes, peel and chop the boiled eggs, put them in a bowl, and add the cucumber slices, eggs, raisins, and almonds in that order.

5. Finally, pour in yogurt, appropriate amount of salt and pepper, and honey for seasoning and stir evenly. Then use a ball scoop to scoop out and serve on a plate. Sprinkle some raisins and almonds for decoration.

[Teacher Chen Bingwen’s reminder]:

Cooking expert Chen Bingwen said that modern people are busy and it is not easy to get up early every day to make breakfast. Therefore, many people like to prepare more ingredients at one time and make enough of the required amount at one time for consumption in the next few days. However, it should be reminded that this Turkish yogurt and egg salad is not recommended to be stored for too long a time because it contains salad, eggs and other ingredients. It should be consumed within 3 days at most if stored in a low-temperature refrigerator.