Filling High Protein Breakfast

Vegetable Scrambled Eggs with Shrimp

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Average: 4.3 (3 votes)
(3 votes)
Vegetable Scrambled Eggs with Shrimp

Vegetable Scrambled Eggs with Shrimp - Easy and full of protein!

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
345
calories
Calories

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

1 serving contains
(Percentage of daily recommendation)
Calorie345 kcal(16 %)
Protein24 g(24 %)
Fat23 g(20 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage4.1 g(14 %)
Vitamin A0.6 mg(75 %)
Vitamin D3.2 μg(16 %)
Vitamin E8.8 mg(73 %)
Vitamin K59 μg(98 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.6 mg(55 %)
Niacin9.1 mg(76 %)
Vitamin B₆0.5 mg(36 %)
Folate127 μg(42 %)
Pantothenic acid2 mg(33 %)
Biotin29.1 μg(65 %)
Vitamin B₁₂2.3 μg(77 %)
Vitamin C98 mg(103 %)
Potassium674 mg(17 %)
Calcium189 mg(19 %)
Magnesium86 mg(29 %)
Iron4.7 mg(31 %)
Iodine84 μg(42 %)
Zinc3.6 mg(45 %)
Saturated fatty acids5.3 g
Uric acid116 mg
Cholesterol472 mg
Complete sugar7 g

Ingredients

for
4
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)
How healthy are the main ingredients?
zucchiniolive oilPine nutsArugulagarlic clovesalt

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.