Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Smarter Scrambled Eggs on Whole-grain Bread
- Ingredients
- 1 Tbsp Pumpkin seed
- 1 Tbsp Sunflower seed
- 3 eggs
- 3 Tbsps
- salt
- peppers
- ½ bunch Arugula
- 2 slices Whole Grain Rye Rolls
Toast pumpkin and sunflower seeds in a dry non-stick pan until fragrant. Remove from heat and let cool on a plate.
Whisk eggs and milk together in a bowl. Stir in nuts. Season with salt and pepper. Wipe pan with a paper towel.
Add beaten eggs to the pan and cook until set over low heat while pushing egg from edge to the center with a spatula.
Rinse arugula, shake dry, remove thick stems and coarsely chop the leaves.
Top bread slices with scrambled eggs. sprinkle with arugula and serve.
(Percentage of daily recommendation)
| Calorie | 338 cal. | (16 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
Healthy, because
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.
Even smarter
Add some grated cheese for more flavor as well as calcium and protein.