Fried Egg and Greens
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
296
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 296 cal. | (14 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 3.3 μg | (17 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin K | 222.2 μg | (370 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 383 μg | (128 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 34.4 μg | (76 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 823 mg | (21 %) | ||
| Calcium | 155 mg | (16 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 31 μg | (16 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 6.2 g | |||
| Uric acid | 79 mg | |||
| Cholesterol | 444 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Blanch the asparagus in salt water for around 4-5 minutes, remove, drain and leave to cool.
2.
Mix together 5 tbsp oil, the lemon juice, 2 tbsp cold water, salt and ground black pepper into a sauce.
3.
Heat 1 tbsp butter in a pan and fry the quail's eggs. Season with salt and ground black pepper.
4.
Place the asparagus and spinach in bowls and drizzle with the dressing. Arrange the eggs on top and serve immediately.
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