High-Protein

Kohlrabi Apple Crudités with Egg

5
Average: 5 (3 votes)
(3 votes)
Kohlrabi Apple Crudités with Egg

Kohlrabi apple crudités with egg - Quickly made and perfect to go

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Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
261
calories
Calories

Healthy, because

Even smarter

Nutritional values

Eggs are rich in high-quality protein, which supports weight loss. The proteins saturate for a long time and boost the circulation. The power tuber kohlrabi is very low in calories and contains hardly any carbohydrates. The fiber fills the stomach well and the blood sugar level does not fluctuate.

The crunchy salad is the perfect satiator for the lunch break, because it can be easily prepared and transported. Only the dressing should be added just before eating.

1 serving contains
(Percentage of daily recommendation)
Calorie261 kcal(12 %)
Protein14 g(14 %)
Fat9 g(8 %)
Carbohydrates29 g(19 %)
Sugar added0 g(0 %)
Roughage6.1 g(20 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.5 μg(8 %)
Vitamin E3.7 mg(31 %)
Vitamin K28.9 μg(48 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin7 mg(58 %)
Vitamin B₆0.3 mg(21 %)
Folate197 μg(66 %)
Pantothenic acid1.4 mg(23 %)
Biotin26.4 μg(59 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C144 mg(152 %)
Potassium997 mg(25 %)
Calcium226 mg(23 %)
Magnesium123 mg(41 %)
Iron2.6 mg(17 %)
Iodine9 μg(5 %)
Zinc1.9 mg(24 %)
Saturated fatty acids2.3 g
Uric acid76 mg
Cholesterol201 mg
Complete sugar28 g

Ingredients

for
4
Ingredients
4 eggs
4 small Kohlrabi (28 oz., with greens)
2 red Apple
4 Tbsps lemon juice
¾ oz slivered almonds (4 TSP)
8 ozs Yogurt (low-fat)
¾ oz Instant oatmeal (4 tsp)
salt
peppers
How healthy are the main ingredients?
eggKohlrabiApplesalt

Preparation steps

1.

Hard boil eggs in boiling water over medium heat in 10 minutes. Then rinse, peel, cut into quarters.

2.

In the meantime, cut off the greens from the kohlrabi, wash and set aside. Clean the tubers, peel and cut into thin slices. Wash apples, quarter, core, cut into thin slices and sprinkle with lemon juice. Arrange kohlrabi slices and apple wedges on 4 plates.

3.

Toast flaked almonds in a hot pan without fat over medium heat for 3 minutes. Then let cool for 5 minutes. Meanwhile, finely puree yogurt with 3⁄4 of the tender kohlrabi leaves and oat flakes.

4.

Season dressing with salt and pepper and drizzle over kohlrabi and apple crudités. Top with flaked almonds, egg quarters and remaining kohlrabi leaves.