Your Recipe

Savory Oatmeal With Spinach and Poached Eggs

Složka Množství Kalorie
Pažitka 5.91g 2kcal
Vejce syrové celé 200g 286kcal
Oves 80g 311kcal
Olivový olej 28.4g 251kcal
Sýr, parmezán, strouhaný 113.398g 477kcal
Pepř černý, mletý 2.875g 7kcal
Cibule, žlutá, syrová 55g 21kcal
Sůl 3.75g 0kcal
Baby špenát 60g 13kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tablespoons olive oil

½ medium yellow onion, chopped

1 cup old-fashioned rolled oats

2 cups water

4 ounces Parmesan cheese, grated (about 1 cup), divided

1 ¾ teaspoons kosher salt, divided

1 ¼ teaspoons black pepper, divided

2 cups baby spinach (about 2 oz.)

4 large eggs, poached

2 tablespoons chopped fresh chives

Directions
Heat oil in a medium skillet over medium-high. Add onion and cook, stirring occasionally, until tender, 3 to 4 minutes. Stir in oats; cook 1 minute. Add water and bring to a boil. Reduce heat to medium, and simmer, stirring often, until oats are tender, about 8 minutes. Remove from heat.

Stir ¾ cup cheese, ¾ teaspoon salt, and ¼ teaspoon pepper into oats mixture. Spoon ½ cup of oats mixture into each of 4 serving bowls; top each with ½ cup spinach and 1 poached egg. Sprinkle evenly with remaining 1 teaspoon each salt and pepper, and top evenly with remaining ¼ cup cheese. Sprinkle evenly with chives.

nutriční údaje
Velikost porce 137 g | ml
Množství na porci 342
1431
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 21g 27%
Nasycené tuky 7.2g 36%
Sodík 953mg 41%
Sacharidy celkem 19g 7%
Vláknina 2.8g 10%
Cukr 0.2g
Bílkoviny 19g 37%
Vitamin D 1mcg 5%
Vápník 306mg 24%
Železo 2.3mg 13%
Draslík 333mg 7%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 190.502 mcg 21%
Thiamin [B1] 0.194 mg 16%
Riboflavin [B2] 0.386 mg 30%
Niacin [B3] 0.352 mg 2%
Kyselina pantotenová [B5] 1.181 mg 24%
Vitamin B6 0.165 mg 10%
Kobalamin [B12] 0.828 mcg 0%
Floát [B9] 53.774 mcg 0%
Vitamin C 5.961 mg 7%
Vitamin D 1 mcg 5%
Vitamin E 1.558 mg 10%
Vitamin K 11.288 mcg 9%
Betain 0.278 mg 0%
Cholin 151.177 mg 27%
Carbohydrates
živina Množství DV
Sacharidy celkem 19.1 g 7%
Sugars 0.2 g 0%
Vláknina 2.8 g 10%
Carbohydrate 13.7 g 0%
Čisté sacharidy 18.9g
aminokyseliny
živina Množství DV
Alanin 0.55 g 0%
Arginin 0.654 g 0%
Kyselina asparagová 0.969 g 0%
Cystein 0.219 g 0%
kyselina glutamová 1.599 g 0%
Glycin 0.39 g 0%
Histidin 0.237 g 0%
Izoleucin 0.479 g 0%
Leucin 0.81 g 0%
Lysin 0.6 g 0%
Metionin 0.254 g 0%
Fenylalanin 0.524 g 0%
Prolin 0.456 g 0%
Serin 0.641 g 0%
Treonin 0.397 g 0%
Tryptofan 0.131 g 0%
Tyrosin 0.369 g 0%
Valin 0.622 g 0%
Minerály
živina Množství DV
Vápník 306.29 mg 24%
Měď 0.2 mg 22%
Fluorid 0.8 mcg 0%
Železo 2.31 mg 13%
Hořčík 68.36 mg 16%
Mangan 1.21 mg 52%
Fosfor 395.85 mg 32%
Draslík 333.28 mg 7%
Selen 25.7 mcg 47%
Sodík 953.38 mg 41%
Zinek 2.78 mg 25%
další
živina Množství DV
Voda 73.876 g 0%
Popel 3.244 g 0%