Healthy Low-Carb Snack

Egg Bites with Smoked Salmon and Broccoli

5
Average: 5 (11 votes)
(11 votes)
Egg Bites with Smoked Salmon and Broccoli

Egg Bites with Smoked salmon and broccoli - High protein snack!

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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
113
calories
Calories

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.

1 piece contains
(Percentage of daily recommendation)
Calorie113 cal.(5 %)
Protein8 g(8 %)
Fat8 g(7 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage0.6 g(2 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.4 μg(7 %)
Vitamin E1.2 mg(10 %)
Vitamin K28.2 μg(47 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.9 mg(24 %)
Vitamin B₆0.1 mg(7 %)
Folate36 μg(12 %)
Pantothenic acid0.7 mg(12 %)
Biotin7.8 μg(17 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C14 mg(15 %)
Potassium144 mg(4 %)
Calcium41 mg(4 %)
Magnesium14 mg(5 %)
Iron0.9 mg(6 %)
Iodine9 μg(5 %)
Zinc0.6 mg(8 %)
Saturated fatty acids2.4 g
Uric acid18 mg
Cholesterol128 mg
Complete sugar1 g

Ingredients

for
12
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
How healthy are the main ingredients?
BroccoliFetaolive oilsalteggCress
Preparation

Kitchen utensils

1 Muffin tin with 12 troughs

Preparation steps

1.

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.

2.

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.

3.

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.