Egg Bites with Smoked Salmon and Broccoli
Egg Bites with Smoked salmon and broccoli - High protein snack!
Healthy, because
Even smarter
Nutritional values
Eggs contain a lot of biotin. This B vitamin promotes hair growth and a healthy nail bed. In addition, the substance is needed for all metabolic processes in the organism.
Are you a vegetarian? No problem: Replace the salmon with either diced smoked tofu or - for a bit of crunch - a handful of coarsely chopped walnuts.
(Percentage of daily recommendation)
| Calorie | 113 cal. | (5 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.6 g | (2 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.4 μg | (7 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 28.2 μg | (47 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 36 μg | (12 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 144 mg | (4 %) | ||
| Calcium | 41 mg | (4 %) | ||
| Magnesium | 14 mg | (5 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 18 mg | |||
| Cholesterol | 128 mg | |||
| Complete sugar | 1 g |
Ingredients
- Ingredients
- 5 ozs Broccoli
- salt
- 1 ¾ ozs Feta
- 1 scallion
- 1 handful Fresh herbs (parsley, thyme, chives)
- 4 ¼ ozs cooked Brown rice
- 5 ozs Smoked salmon
- 7 eggs
- 2 Tbsps Heavy cream
- 2 Tbsps olive oil
- peppers
- 1 Cress
Kitchen utensils
Preparation steps
Clean broccoli, wash, chop and cook in boiling salted water for 5 minutes. Then rinse and drain. Crumble the feta. Clean, wash and chop the spring onion. Wash herbs, shake dry and chop.
Line the wells of the muffin tray with paper cups. Spread rice in the wells, add feta and green onion. Break up broccoli and smoked salmon into small pieces and add on top.
Whisk eggs with cream and oil, season with salt and pepper and stir in chopped herbs. Pour egg mixture into the cavities until just below the edge and mix a little with a fork. Bake the muffins in a preheated oven at 200 °C / 400 ˚F for approx. 20 minutes until the egg mixture has set. Cut cress from the bed and sprinkle over egg muffins with salmon and broccoli. Cool and serve.
