Sunday Special: 7 Ways With Egg Whites!

CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI

Different Component of eggs along with its scientific names

• Eggshell – Scientific Name: Calcium Carbonate (CaCO3) – The hard, protective outer layer of the egg.
• Egg White – Scientific Name: Albumen – The clear, viscous fluid surrounding the egg yolk, mainly composed of water and proteins.
• Egg Yolk – Scientific Name: Vitellus – The central, yellow or orange portion of the egg that contains fats, proteins, vitamins, and minerals.

What are the health benefits of consuming egg white?

Egg whites, also known as albumen, offer several health benefits when consumed as part of a balanced diet:

• High-Quality Protein: Egg whites are an excellent source of high-quality, complete protein, containing all essential amino acids. Protein is essential for muscle growth, repair, and overall body function.
• Low in Calories: Egg whites are low in calories and fat, making them a healthy choice for those looking to control their calorie intake while still getting protein.
• Low in Cholesterol: Unlike the yolk, egg whites are cholesterol-free, which is beneficial for individuals monitoring their cholesterol intake or those with specific dietary restrictions.
• Rich in Essential Nutrients: Egg whites contain essential nutrients like potassium, magnesium, and riboflavin (vitamin B2), contributing to overall health and energy metabolism.
• Low in Carbohydrates: Egg whites are virtually carbohydrate-free, making them suitable for low-carb or ketogenic diets.
• Aid in Weight Management: The protein in egg whites can promote a feeling of fullness and reduce hunger, which may help with weight management and control of food cravings.
• Versatile Ingredient: Egg whites can be used in various recipes to boost protein content without adding many calories or fat. They can replace whole eggs in recipes, reducing overall calorie and fat content.
• Supports Muscle Health: The high protein content in egg whites is beneficial for athletes and individuals looking to build or maintain muscle mass.

7 ideas to try using eggs whites in the kitchen

MASALA OMELETTE STUFFED EGG WHITE ROLL

Ingredients

• 4 egg whites
• 1/2 cup mixed vegetables (onions, bell peppers, tomatoes)
• 1/2 teaspoon turmeric
• 1/2 teaspoon garam masala
• Salt to taste
• 1 tablespoon oil

Method

• Whisk the egg whites with turmeric and salt.
• Pour into a hot non-stick pan to make a thin omelette.
• Sauté the vegetables with garam masala.
• Place the veggie mix on the omelette, roll, and serve.

EGG WHITE CURRY (BHURJI)

Ingredients

• 6 egg whites
• 1 onion, finely chopped
• 2 tomatoes, chopped
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon red chili powder
• 1/2 teaspoon coriander powder
• Salt to taste
• 2 tablespoons oil

Method

• Heat oil, add cumin seeds, and sauté onions.
• Add tomatoes, spices, and cook until soft.
• Add beaten egg whites, stir until cooked, and serve.

EGG WHITE PANIYARAM

Ingredients

• 4 egg whites
• 1/2 cup semolina (sooji)
• 1/4 cup yogurt
• 1/2 cup chopped onions, green chilies, and cilantro
• Salt to taste
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon baking soda

Method

• Mix all ingredients to form a batter.
• Heat a paniyaram pan, add a little oil, and spoon in the batter.
• Cook until golden brown and crispy.

EGG WHITE STUFFED PARATHA

Ingredients

• 4 egg whites
• 2 whole wheat parathas
• 1/2 teaspoon cumin powder
• 1/2 teaspoon red chili powder
• Salt to taste
• 1 tablespoon oil

Method

• Make Scramble egg whites with spices.
• Stuff it inside a whole wheat paratha, fold, and cook on a griddle.

EGG WHITE BIRYANI

Ingredients

• 6 egg whites
• 1 cup cooked basmati rice
• 1/2 cup mixed vegetables
• 1/2 teaspoon biryani masala
• Salt to taste
• 2 tablespoons oil

Method

• Sauté veggies in oil,
• Biryani masala, and rice.
• Stir in scrambled egg whites and mix
• Serve hot.

EGG WHITE PAKORA

Ingredients

• 4 egg whites
• 1 cup chickpea flour (besan)
• 1/2 teaspoon red chili powder
• 1/2 teaspoon cumin seeds
• Salt to taste
• Water (as needed)

Method

• Make a batter with chickpea flour, spices, and water.
• Dip egg whites in the batter.
• Deep fry until golden brown.

EGG WHITE DESSERT (EGG WHITE HALWA)

Ingredients

• 6 egg whites
• 1 cup sugar
• 1/2 cup ghee (clarified butter)
• 1/2 cup milk
• A pinch of saffron strands

Method

• Cook egg whites with sugar, ghee, milk
• Add saffron cook until it thickens.
• Serve this unique egg white dessert.

These recipes offer a variety of ways to use egg whites in Indian cuisine, from savory to sweet dishes. Enjoy experimenting with these unique and flavorful options in your kitchen.

Conclusion

Egg whites can be a versatile and healthy addition to your Indian cuisine repertoire. These unique recipes offer a range of flavors and styles, from savory to sweet. They allow you to make the most of egg whites while enjoying the rich and diverse flavors of Indian cooking. So, go ahead and explore these culinary delights in your kitchen.

Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.

He can be contacted at twitter: @kaviraj_chef, Mobile: 91 9820939336. Mail: chefkaviraj249@gmail.com

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