Eggs in a Glass
This vegetable-herb mix includes the fat-soluble vitamins A, E, and D thanks to the eggs. The tomatoes also provide cell-protecting lycopene, while the zucchini provides vitamin C and other essential minerals.
For an even better vitamin and mineral balance, spice up the egg dish with other chopped herbs such as parsley, chives, chervil, or cress.
(Percentage of daily recommendation)
| Calorie | 98 cal. | (5 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1 g | (3 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 13.7 μg | (23 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 14.2 μg | (32 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 220 mg | (6 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 19 mg | (6 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 14 mg | |||
| Cholesterol | 198 mg | |||
| Complete sugar | 3 g |
Preparation steps
Clean and finely chop the zucchini.
Rinse the tomatoes, cut out the stem, and cut the tomato into wedges. Chop the wedges finely.
Rinse the green onions and cut them into very thin rings. Mix the zucchini, tomatoes and green onion rings in a bowl.
Boil the eggs until soft boiled, for 5-6 minutes.
Meanwhile, rinse the dill, shake dry and pluck off the leaves. Coarsely chop 2/3 of the dill and mix into the vegetables with the olive oil.
Season the salsa to taste with spicy salt, pepper and a few drops of Tabasco sauce. Spread the vegetable salsa in glasses, and reserve 4 teaspoons salsa for garnish.
Rinse eggs under cold running water and peel.
Place 1 egg in each glass and cut the egg white so that the yolk is visible from above. Lightly salt and garnish with remaining salsa and dill. Serve immediately.