Quick Clean Eating Recipe

Smarter Scrambled Eggs on Whole-grain Bread

with Arugula
4.375
Average: 4.4 (8 votes)
(8 votes)
Smarter Scrambled Eggs on Whole-grain Bread

Smarter Scrambled Eggs on Whole-grain Bread - Tender and crispy combined in a perfectly delicious way

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
338
calories
Calories

Healthy, because

Even smarter

Nutritional values

Pumpkin and sunflower seeds provide plenty of unsaturated fatty acids and many minerals, easily making up for their high fat content. This dish is also rich in provitamin A (important for vision and good skin) and vitamin B12, which protects the heart, among other things.

Add some grated cheese for more flavor as well as calcium and protein.

1 serving contains
(Percentage of daily recommendation)
Calorie338 kcal(16 %)
Protein19 g(19 %)
Fat18 g(16 %)
Carbohydrates24 g(16 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.5 mg(63 %)
Vitamin D2.7 μg(14 %)
Vitamin E6 mg(50 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.7 mg(48 %)
Vitamin B₆0.3 mg(21 %)
Folate97 μg(32 %)
Pantothenic acid2.1 mg(35 %)
Biotin27.2 μg(60 %)
Vitamin B₁₂1.9 μg(63 %)
Vitamin C6 mg(6 %)
Potassium502 mg(13 %)
Calcium121 mg(12 %)
Magnesium108 mg(36 %)
Iron5.3 mg(35 %)
Iodine15 μg(8 %)
Zinc3.6 mg(45 %)
Saturated fatty acids4.5 g
Uric acid57 mg
Cholesterol358 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 tablespoon Pumpkin seed
1 tablespoon Sunflower seed
3 eggs
3 tablespoons
salt
peppers
½ bunch Arugula
2 slices Whole Grain Rye Rolls
How healthy are the main ingredients?
ArugulaPumpkin seedSunflower seedeggsalt
Preparation

Kitchen utensils

1 Non-stick pan (1 with lid), 1 Slotted spatula, 1 Bowl, 1 Tablespoon, 1 Fork, 1 Large knife, 1 Cutting board, 1 Plate, 1 Paper towel

Preparation steps

1.
Smarter Scrambled Eggs on Whole-grain Bread preparation step 1

Toast pumpkin and sunflower seeds in a dry non-stick pan until fragrant. Remove from heat and let cool on a plate.

2.
Smarter Scrambled Eggs on Whole-grain Bread preparation step 2

Whisk eggs and milk together in a bowl. Stir in nuts. Season with salt and pepper. Wipe pan with a paper towel.

3.
Smarter Scrambled Eggs on Whole-grain Bread preparation step 3

Add beaten eggs to the pan and cook until set over low heat while pushing egg from edge to the center with a spatula.

4.
Smarter Scrambled Eggs on Whole-grain Bread preparation step 4

Rinse arugula, shake dry, remove thick stems and coarsely chop the leaves.

5.
Smarter Scrambled Eggs on Whole-grain Bread preparation step 5

Top bread slices with scrambled eggs. sprinkle with arugula and serve.