Fried Eggs with Creamed Swiss Chard
Healthy, because
Even smarter
Nutritional values
Chard contains a lot of fibre, thus improving digestion and helping to bind and eliminate toxins in the body. The leafy vegetables are also rich in folate (folic acid), which, together with vitamin B6 and vitamin B12, helps break down the amino acid homocysteine, which is a risk factor for atherosclerosis. In addition, folic acid is particularly important for women: when they want to have children or during pregnancy, the vitamin has been proven to protect against malformations in the unborn child.
Best quality and optimal freshness at Mangold can be recognized at first sight: The stems and leaves must appear juicy and fresh, the leaves should be strong green and not have any yellow or brown spots.
(Percentage of daily recommendation)
| Calorie | 347 cal. | (17 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin K | 12.5 μg | (21 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 18.3 μg | (41 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 102 mg | (107 %) | ||
| Potassium | 1,128 mg | (28 %) | ||
| Calcium | 335 mg | (34 %) | ||
| Magnesium | 217 mg | (72 %) | ||
| Iron | 7.9 mg | (53 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 13.8 g | |||
| Uric acid | 149 mg | |||
| Cholesterol | 268 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 1 kilogram Swiss chard (Or spinach)
- 2 onions
- 2 Tbsps Corn oil
- 200 milliliters Whipped cream
- 2 tsps powdered Broth
- 4 eggs (1 or 2 per person depending on taste)
- butter (for cooking)
- salt
- peppers (freshly ground)
- parsley (for garnish)
Preparation steps
For the swiss chard: Rinse the swiss chard leaves, shake dry, and remove the stems and ribs. Coarsely chop the swiss chard. Peel and dice the onions. In a large saucepan, heat the oil. Sweat the onion until soft and translucent. Stir in the swiss chard and cook for 4-6 minutes. Season the swiss chard with salt and pepper. Pour in the broth and cream.
For the eggs; In a frying pan, heat the butter. Crack in the eggs and cook until the whites are set.
For serving: Divide the swiss chard and fried eggs between serving dishes.
