Vegetable Scrambled Eggs with Shrimp
Vegetable Scrambled Eggs with Shrimp - Easy and full of protein!
Healthy, because
Even smarter
Nutritional values
Here, shrimp bring plenty of iodine to the plate. This trace element is often in short supply but is particularly important for the smooth functioning of the thyroid gland.
A vegetarian scrambled egg version can also be made in a jiffy: simply replace the shrimp with crumbled feta cheese or cooked tofu cubes
(Percentage of daily recommendation)
| Calorie | 345 cal. | (16 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3.2 μg | (16 %) | ||
| Vitamin E | 8.8 mg | (73 %) | ||
| Vitamin K | 59 μg | (98 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9.1 mg | (76 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 127 μg | (42 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 29.1 μg | (65 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 98 mg | (103 %) | ||
| Potassium | 674 mg | (17 %) | ||
| Calcium | 189 mg | (19 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 84 μg | (42 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 116 mg | |||
| Cholesterol | 472 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 1 oz Pine nuts (2 TBSP.)
- ½ garlic clove
- 1 ¾ ozs sun-dried tomato in oil (drained)
- 3 Tbsps olive oil
- 1 splash lemon juice
- salt
- peppers
- 1 red pointed pepper
- 11 ozs Zucchini
- 4 scallions
- 1 oz Arugula
- 8 eggs
- 7 ozs baby Bay shrimp (cooked)
Preparation steps
For the pesto, toast pine nuts in a hot pan without fat over medium heat for 3 minutes; then let cool. Peel garlic. Coarsely chop garlic and tomatoes. Finely puree pine nuts with garlic, tomatoes, 2 tablespoons oil, 1 tablespoon water and lemon juice. Season pesto with salt and pepper.
Halve bell bell pepper lengthwise, remove seeds, wash and cut crosswise into fine strips. Clean the zucchini, wash, quarter lengthwise and cut into slices. Clean and wash the spring onions and cut the white and green parts separately into thin rings. Sort the arugula, wash and shake dry.
Thoroughly whisk eggs with pesto, season with salt and pepper. Heat remaining oil in a non-stick frying pan. Sauté peppers, zucchini and whites of green onions in it over medium heat for 2-3 minutes. Pour egg mixture over top and let set for 3-4 minutes, pushing mixture from outside to inside several times with a spatula.
Divide scrambled eggs among plates. Rinse the shrimp in a colander, drain and arrange on the scrambled eggs with the arugula and spring onion greens.
