Variation On A Classic Dish
Chives Scrambled Eggs Sandwich
(5 votes)
(5 votes)
Health Score:
89 / 100
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
278
calories
Calories
Healthy, because
Even smarter
Nutritional values
The eggs in this dish provide valuable, satiating protein to keep your child full until lunchtime.
Add 1-2 lettuce leaves and strips of red peppers to make this sandwhich even more nutritoinal.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 278 cal. | (13 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 20.2 μg | (45 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 321 mg | (8 %) | ||
| Calcium | 69 mg | (7 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 42 mg | |||
| Cholesterol | 238 mg |
Development of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
1
- Ingredients
- 4 Chives
- ½ Tomato
- 1 egg
- 1 Tbsp
- salt
- peppers
- 2 tsps Canola oil
- 1 Whole wheat bun
Preparation
Kitchen utensils
1 Cutting board, 1 Small knife, 1 Small bowl, 1 Tablespoon, 1 Fork, 1 Teaspoon, 1 small Non-stick pan, 1 Slotted spatula, 1 Serrated knife, 1 Plastic wrap (or aluminum foil)
Preparation steps
1.
Rinse the chives, shake dry and cut into rings.
2.
Rinse the tomato half and cut into thin slices.
3.
Whisk together the egg, chopped chives and milk in a small bowl and season with salt and pepper.
4.
Heat the oil in a small non-stick pan over medium heat. Add egg mixture and cook until set, pushing runny parts towards the center repeatedly. Let cool slightly.
5.
Split the bun and scoop out interior of the bottom half. Fill with scrambled eggs, layer with tomato slices and replace top bun half.
6.
Firmly wrap in plastic wrap or aluminum foil to pack in a lunchbox.
