- Nutritional information
- How to bake the quail egg
- How to peel
- Recipes for cooking quail egg
- 1. Quail egg skewers
- 2. Quail egg salad
Quail eggs have a similar taste to chicken eggs, but are slightly more caloric and richer in nutrients like Calcium, Phosphorus, Zinc and Iron. And although much smaller in size, with regard to caloric and nutritional value, each quail egg is much richer and more concentrated, making it an excellent alternative for a snack for children at school or for dinner with friends, for example.
The benefits of eating quail eggs can be explained as follows:
- Helps prevent anemia, as it is rich in iron and folic acid; Increases muscle mass due to protein content; Contributes to the formation of healthy red blood cells, because it is rich in vitamin B12; Contributes to healthy vision and to promote growth in children due to vitamin A. Helps improve memory and learning, as it is rich in choline, an essential nutrient for the nervous system; Strengthens bones and teeth, as it contains vitamin D, which favors the absorption of calcium and phosphorus.
In addition, the quail egg also contributes to strengthening the immune system, maintaining cardiovascular health and preventing premature aging, as it is rich in vitamin A and D, zinc and selenium.
Nutritional information
In the following table, you can see the comparison between 5 quail eggs, which is more or less the equivalent in weight for 1 chicken egg:
| Nutritional composition | Quail egg 5 units (50 grams) | Chicken egg 1 unit (50 grams) |
| Energy | 88.5 kcal | 71.5 kcal |
| Proteins | 6.85 g | 6.50 g |
| Lipids | 6.35 g | 4.45 g |
| Carbohydrates | 0.4 g | 0.8 g |
| Cholesterol | 284 mg | 178 mg |
| Calcium | 39.5 mg | 21 mg |
| Magnesium | 5.5 mg | 6.5 mg |
| Phosphor | 139.5 mg | 82 mg |
| Iron | 1.65 mg | 0.8 mg |
| Sodium | 64.5 mg | 84 mg |
| Potassium | 39.5 mg | 75 mg |
| Zinc | 1.05 mg | 0.55 mg |
| B12 vitamin | 0.8 mcg | 0.5 mcg |
| Vitamin A | 152.5 mcg | 95 mcg |
| D vitamin | 0.69 mcg | 0.85 mcg |
| Folic acid | 33 mcg | 23.5 mcg |
| Hill | 131.5 mg | 125.5 mg |
| Selenium | 16 mcg | 15.85 mcg |
How to bake the quail egg
To cook the quail egg, simply place a container of boiling water. When it starts to boil, you can put the eggs in this water, one by one, gently and cover the container, allowing to cook for about 3 to 5 minutes.
How to peel
To easily peel the quail egg, it must be submerged in cold water after being cooked, allowing it to rest for about 2 minutes. After that, they can be placed on a board and, with one hand, rotate them in a circular motion, gently and with a little pressure, to break the shell, then remove it.
Another way to peel is to place the eggs in a glass jar with cold water, cover, shake vigorously and then remove the eggs and remove the shell.
Recipes for cooking quail egg
Because it is small, the quail egg can be used to create some creative and healthy births. Some ways to prepare them are:
1. Quail egg skewers
Ingredients
- Quail eggs; Smoked salmon; Cherry tomatoes; Wooden chopsticks.
Method of preparation
Cook and peel the quail eggs and then place on the wooden chopstick, alternating with the remaining ingredients.
2. Quail egg salad
Quail eggs combine with any type of salad, with raw vegetables or cooked vegetables. The seasoning can be made with a little vinegar and a base of natural yogurt with fine herbs, for example.
Here's how to prepare a delicious and healthy salad dressing.
