Healthy Egg Breakfast
(0 votes)
(0 votes)
Health Score:
67 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
216
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 216 cal. | (10 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 12.4 μg | (21 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3 mg | (25 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 13.9 μg | (31 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 1 mg | (1 %) | ||
| Potassium | 195 mg | (5 %) | ||
| Calcium | 45 mg | (5 %) | ||
| Magnesium | 24 mg | (8 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 4 mg | |||
| Cholesterol | 226 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Heat about 4cm|2" of water in a frying pan to a simmer. Gently crack the eggs into a small bowl and slide them into the simmering water. Poach the eggs for 3-4 minutes, until just set.
2.
Put the spinach in a pan with just the water clinging to the leaves, cover and bring to a boil. Cook for 1-2 minutes until wilted. Drain well.
3.
Toast the bread and spread with the butter. Place on serving plates and place the spinach and eggs on top. Season to taste with salt and pepper.
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