The eggs provide high-quality protein as well as brain and nerve food: lecithin. It is a component of all cell membranes and nerve tissue. With its positive effect on mental function, it helps us to keep a cool head even in stressful situations.
For more bite, sprinkle the salad with a few chopped walnut kernels. They provide a tanning agent that stimulates the immune system.
(Percentage of daily recommendation)
|Calorie||320 kcal||(15 %)|
|Protein||12 g||(12 %)|
|Fat||25 g||(22 %)|
|Carbohydrates||9 g||(6 %)|
|Sugar added||0 g||(0 %)|
|Roughage||2 g||(7 %)|
|Vitamin A||0.3 mg||(38 %)|
|Vitamin D||1.8 μg||(9 %)|
|Vitamin E||3.3 mg||(28 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||3.9 mg||(33 %)|
|Vitamin B₆||0.2 mg||(14 %)|
|Folate||70 μg||(23 %)|
|Pantothenic acid||1.2 mg||(20 %)|
|Biotin||17.7 μg||(39 %)|
|Vitamin B₁₂||1.3 μg||(43 %)|
|Vitamin C||14 mg||(15 %)|
|Potassium||311 mg||(8 %)|
|Calcium||87 mg||(9 %)|
|Magnesium||41 mg||(14 %)|
|Iron||2.7 mg||(18 %)|
|Iodine||10 μg||(5 %)|
|Zinc||1.4 mg||(18 %)|
|Saturated fatty acids||4.9 g|
|Uric acid||45 mg|
- 1 head Frisée
- ½ head Lollo rossa (red-leaf lettuce)
- 60 grams oil-cured black olives (pitted)
- 25 grams Caper (from a jar)
- 2 Anchovy fillet (from a jar)
- ½ lemon
- 1 tablespoon olive oil
- 4 slices Whole-grain baguette
- 60 grams Prosciutto
- 1 Red onion
- 3 tablespoons White vinegar
- 4 eggs
- 7 tablespoons light Vinaigrette
Rinse and spin dry romaine and red leaf lettuces. Tear into bite-sized pieces.
To make tapenade: Drain olives, capers and anchovies and chop coarsely. Squeeze 1 tablespoon lemon juice. In a small bowl, mix together lemon juice, olive oil, olives, capers and anchovies. Season with pepper.
Broil bread slices or toast in a dry frying pan over medium-high heat until golden-brown on both sides. Spread tapenade on toasted bread slices.
Trim edge of fat from prosciutto and cut into thin strips. Peel onion and cut into thin rings.
Mix 1.5 liters (approximately 6 cups) of water and vinegar in a large pot and bring to a boil. Gently crack eggs into a bowl.
Whisk boiling water vigorously so that it forms a vortex. Gently pour in eggs allowing the moving liquid to keep the eggs separate from each other. Bring water to a boil again, then remove the pot from the heat and let eggs stand for 3-4 minutes.
Meanwhile, in a large bowl, toss together lettuces and vinaigrette. Divide among bowls or deep plates, and top with prosciutto and onion rings.
With a slotted spoon, lift eggs out of poaching liquid and drain on paper towels. Serve each salad topped with 1 egg and 1 slice of tapenade-topped bread.