Kohlrabi Apple Crudités with Egg
Kohlrabi apple crudités with egg - Quickly made and perfect to go
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.
(Percentage of daily recommendation)
| Calorie | 261 cal. | (12 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 28.9 μg | (48 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 197 μg | (66 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 26.4 μg | (59 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 144 mg | (152 %) | ||
| Potassium | 997 mg | (25 %) | ||
| Calcium | 226 mg | (23 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 76 mg | |||
| Cholesterol | 201 mg | |||
| Complete sugar | 28 g |
Ingredients
- 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
Preparation steps
Hard boil eggs in boiling water over medium heat in 10 minutes. Then rinse, peel, cut into quarters.
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.
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.
Season dressing with salt and pepper and drizzle over kohlrabi and apple crudités. Top with flaked almonds, egg quarters and remaining kohlrabi leaves.
