Healthy Mediterranean Food
Arugula, Egg, Tomato, and Vegetable Platter
(1 vote)
(1 vote)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
161
calories
Calories
Healthy, because
Even smarter
Nutritional values
This dish is the perfect combination of protein and vegetables, making it quick and easy meal that is well suited to anyone on a low fat, high protein diet.
Serve this with some toast for a more well rounded meal that will leave you satisfied for hours!
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 161 cal. | (8 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.3 g | (18 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 72.9 μg | (122 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 264 μg | (88 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 26.3 μg | (58 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 72 mg | (76 %) | ||
| Potassium | 914 mg | (23 %) | ||
| Calcium | 100 mg | (10 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 63 mg | |||
| Cholesterol | 218 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Boil the eggs for 10 minutes, then immediately cool under cold running water. Peel off the shells and cut the eggs into eighths.
2.
Lay the asparagus on an opened fan steamer (or use an ordinary steamer) then place in a frying pan Pour in about 2.5cm|1" inch boiling water. Season with salt and cover.
3.
Steam for 5-6 minutes, depending on the thickness of the stalks, until tender when tested with a skewer. Cool under cold running water and drain on absorbent kitchen paper.
4.
Arrange the tomatoes, rocket and asparagus on a serving plate and scatter over the eggs and olives. Season to taste with salt and black pepper
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