Discover how a simple egg-based dish helped someone lose 10 kg in just one month! This recipe isn’t just delicious; it’s also packed with proteins and low in calories, perfect for shedding that stubborn belly fat. This egg bake combines the lightness of kefir and yogurt with the nutritional punch of eggs, making it a powerful part of any weight loss regimen.
Ingredients:
- Eggs: 4-5 chicken eggs (for boiling and batter)
- Spring Onions: 50-70 grams, finely chopped
- Salt: To taste
- Kefir: 200 ml, adds a tangy flavor and aids digestion
- Yogurt: 100 grams, for creaminess and gut health
- Flour: 200 grams, binds the ingredients
- Baking Powder: 1 teaspoon, for leavening
- Sesame Seeds: For sprinkling, adds a nutty flavor
Instructions:
- Preparation: Preheat your oven to 180°C (356°F). Boil 4-5 eggs for 10 minutes, peel and chop finely.
- Batter Mix: In a bowl, beat 3 raw eggs with salt and sugar. Blend in kefir and yogurt until smooth. Gradually incorporate flour and baking powder to avoid lumps.
- Assembly: Pour half the batter into a greased baking mold. Layer with boiled eggs and spring onions, then top with remaining batter. Sprinkle sesame seeds over the top.
- Baking: Bake for 45-55 minutes or until golden. Test with a toothpick for doneness.
- Serving: Let cool slightly before slicing. Serve warm for a comforting meal.
Serving Suggestion:
- Presentation: Slice the egg bake and arrange it beautifully on a serving platter. Garnish with a sprinkle of chopped herbs or additional spring onions to enhance its visual appeal and add a fresh flavor contrast.
- Accompaniments: This dish pairs wonderfully with a side salad or sautéed vegetables for a balanced meal. It’s perfect for brunch or as a light dinner.
Nutritional Information:
- Calories: Each serving contains approximately 220 calories, making it a low-calorie option for weight loss diets.
- Protein: High in protein from eggs, kefir, and yogurt, this dish supports muscle repair and growth.
- Carbohydrates: Contains moderate carbohydrates from flour and natural sugars in kefir and yogurt, providing energy.
- Fats: Healthy fats from eggs and sesame seeds contribute to satiety and flavor.
- Fiber: Spring onions add a minimal amount of fiber, aiding in digestion.
Tips for the Perfect Egg Bake:
- Consistency: Ensure the batter is not too runny or thick. Adjust with a bit more flour or kefir if needed.
- Egg Freshness: Use fresh eggs for better taste and nutritional value.
- Baking: Check the bake at 40 minutes to prevent overcooking. The center should be firm, and the top golden brown.
FAQs:
- Can I use alternative flours for this recipe?
- Yes, you can substitute all-purpose flour with whole wheat or gluten-free flour to cater to dietary needs.
- What can I use instead of kefir?
- Buttermilk or a diluted yogurt mixture can replace kefir if unavailable.
- Is this recipe suitable for meal prep?
- Absolutely, this egg bake can be prepared in advance and stored in the refrigerator for up to 4 days.
- How can I make this dish more flavorful without adding calories?
- Experiment with different herbs and spices like paprika or cumin to enhance the flavor without significant calorie addition.