Minced meat with eggs is a protein-rich meal packed with essential nutrients that provide energy during fasting hours. Eggs contain vitamin B12, which supports nerve health, while minced meat supplies the body with the necessary iron for red blood cell production. However, it is recommended to consume this dish in moderation to avoid excess saturated fats.

How to Prepare Minced Meat with Eggs for a Nutritious Meal

Ingredients:

• 2 large eggs
• 200g minced meat
• 1 medium onion, finely chopped
• 1 garlic clove, minced
• 1 teaspoon olive oil
• ½ teaspoon salt
• ¼ teaspoon black pepper
• A pinch of paprika (optional)
• A pinch of dried thyme (optional)

Preparation Steps:

1. Heating the Oil and Preparing the Onion and Garlic

• Place a non-stick pan over medium heat and add 1 teaspoon of olive oil.
• Allow the oil to heat slightly, then add the chopped onion.
• Sauté the onion for 3-5 minutes until it becomes soft and translucent.
• Next, add the minced garlic and stir quickly for about 30 seconds until fragrant, ensuring it doesn’t burn.

2. Adding and Seasoning the Minced Meat

• Add the minced meat to the onion and garlic mixture, breaking it apart using a wooden or silicone spatula.
• Continue stirring until the meat changes color from red to brown.
• Season the mixture with ½ teaspoon of salt, ¼ teaspoon of black pepper, and a pinch of paprika and dried thyme (optional).
• Mix all the ingredients well to evenly distribute the spices.

3. Cooking the Minced Meat on Low Heat

• Once the meat is fully browned, reduce the heat to low.
• Cover the pan and let the meat cook on low heat for 10-15 minutes until fully cooked and the excess liquids evaporate.
• During this time, you can stir the meat once or twice to ensure even cooking.

4. Adding and Cooking the Eggs

• Once the meat is cooked, use a spoon to create small wells within the minced meat.
• Gently crack the eggs into these wells, ensuring the yolks remain intact if you prefer them slightly runny.
• Cover the pan again and let the eggs cook on low heat for 3-5 minutes until they reach your desired doneness.
  • For firm whites and runny yolks, cook for 3 minutes.
  • For fully cooked eggs, leave them for 5 minutes or more.

5. Serving and Enjoying the Dish

• Once the eggs are cooked, turn off the heat and let the dish cool for about a minute.
• You can sprinkle some chopped parsley or chili flakes for extra flavor.
• Serve the minced meat with eggs immediately, accompanied by warm Arabic bread or a fresh green salad.

Enjoy your meal! 🍽

Preparation and Cooking Time

• Preparation Time: 10 minutes
• Cooking Time: 20 minutes
• Total Time: 30 minutes
• Servings: This recipe serves 2 to 3 people.

Tips for a Healthier Recipe

✅ Use lean minced meat: Helps reduce saturated fat content, making the dish lighter on the stomach and healthier for the heart.

✅ Reduce the amount of oil: A non-stick pan can be used, and oil can be replaced with a small amount of water to cook the onions and garlic.

✅ Add vegetables: Spinach, bell peppers, or zucchini can be added to increase fiber and vitamin content.

✅ Use boiled eggs instead of fried: Minced meat can be prepared separately and served with boiled eggs to reduce additional fats.

Serving Suggestions

🍞 Serve minced meat with eggs alongside whole-grain bread for a balanced and complete meal.

🥒 Enjoy it with a yogurt and cucumber salad for a refreshing dish that aids digestion.

🧀 Sprinkle a bit of shredded cheese, such as cheddar or mozzarella, for a richer flavor.

Frequently Asked Questions About Minced Meat with Eggs

1. Can this recipe be made without oil?

Yes, it can be prepared using a non-stick pan or by replacing oil with a very small amount of water to cook the onions and garlic without adding extra fat.

2. What are healthy alternatives to red meat in this recipe?

If you want to reduce red meat consumption, you can substitute it with:

• Lean minced chicken for a lower-fat option.
• Cooked lentils or finely chopped mushrooms as a vegetarian alternative rich in protein and fiber.

3. Can this recipe be prepared in advance?

Yes, the minced meat can be cooked in advance and stored in the refrigerator for up to two days. When ready to serve, simply reheat it and add fresh eggs for the best taste and texture.

4. Is this recipe suitable for specific diets?

• Low-carb diets (Keto): Yes, it’s suitable if lean meat is used and it’s eaten without bread.
• Low-fat diets: Use lean meat and minimize oil usage.
• Vegetarian diets: Replace the meat with cooked lentils or finely chopped mushrooms, seasoning them well to achieve a similar taste.

5. How can I make this recipe higher in fiber?

To increase fiber content, you can:

• Add chopped spinach or grated zucchini while cooking the meat.
• Use whole-grain bread instead of white bread when serving.
• Sprinkle chia seeds or flaxseeds as a healthy topping before serving.

Nutritional Values of All Ingredients in Minced Meat with Eggs and Their Benefits

1 Large Egg (50g)

• Calories: 70
• Carbohydrates: 1g
• Protein: 6g
• Fat: 5g
• Sodium: 70mg

🔹 Vitamins:

• Vitamin B12: 0.6 mcg (25% of daily requirement)
• Vitamin D: 1 mcg (5% of daily requirement)

✅ Nutritional Benefits: Eggs are an excellent source of high-quality protein and contain choline, which is essential for brain health.

100g Ground Beef

• Calories: 250
• Carbohydrates: 0g
• Protein: 26g
• Fat: 17g
• Sodium: 75mg

🔹 Vitamins:

• Iron: 2.7mg (15% of daily requirement)
• Zinc: 4.8mg (45% of daily requirement)

✅ Nutritional Benefits: Ground beef is rich in protein and iron, which helps produce red blood cells. However, it contains saturated fats and should be consumed in moderation.

Half a Medium Onion (50g)

• Calories: 20
• Carbohydrates: 5g
• Protein: 0.5g
• Fat: 0g
• Sodium: 2mg

🔹 Vitamins:

• Vitamin C: 4mg (5% of daily requirement)

✅ Nutritional Benefits: Onions contain antioxidants that support immunity and help reduce inflammation.

1 Garlic Clove (3g)

• Calories: 4
• Carbohydrates: 1g
• Protein: 0.2g
• Fat: 0g
• Sodium: 1mg

🔹 Vitamins:

• Vitamin C: 1mg (2% of daily requirement)

✅ Nutritional Benefits: Garlic boosts immunity and has antibacterial and antiviral properties.

1 Teaspoon Olive Oil (5ml)

• Calories: 40
• Carbohydrates: 0g
• Protein: 0g
• Fat: 5g
• Sodium: 0mg

✅ Nutritional Benefits: Olive oil contains healthy fats that help reduce inflammation and support heart health.

Why This Recipe is Great for Fasting Hours

This recipe provides sustained energy during fasting hours while maintaining a healthy nutritional balance.

Conclusion

Minced meat with eggs is not only easy to prepare but also packed with protein and essential nutrients. It can be easily modified to fit different diets, whether you follow a low-fat diet, keto, or vegetarian plan. By following the suggested tips and adding more vegetables, you can turn it into an even more balanced and nutritious meal. 🍽