Your Recipe

ZUCCHINI EGG NESTS

Složka Množství Kalorie
Cuketa 646g 136kcal
Vejce syrové celé 300g 429kcal
Sýr, parmezán, strouhaný 30g 126kcal

Recipe Instructions:

INGREDIENTS

2 large zucchini spiralized
6 large eggs
6 tbsp shredded parmesan cheese
salt and pepper to taste

INSTRUCTIONS
Preheat oven to. 400°F. Lightly grease the interior of six ramekins. You want ones that are 3.5 inches wide.
Use a few paper towels to squeeze water from zucchini.

Gather zucchini to form into the shape of nests and add to each ramekin, filling each 2/3 full. Zucchini shrinks during cooking so you want to make them taller than you want the final outcome to be.
Break open an egg and drop half of the egg white into one of the ramekins. Set egg yolk and remaining egg white aside. Repeat with other eggs and ramekins.
Sprinkle 1 tbsp cheese to each ramekin. Gently toss zucchini noodles in cheese and egg whites. Both of these will help bind the noodles together.
Bake nests for about 15 minutes or until zucchini is cooked but still crunchy.
Gently add egg yolk and remaining egg white into each ramekin.
Bake for 7-10 minutes until eggs are set. Garnish with pepper, salt and scallions.

nutriční údaje
Velikost porce 163 g | ml
Množství na porci 115
482
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 6.6g 8%
Nasycené tuky 2.4g 12%
Sodík 162mg 7%
Sacharidy celkem 4.3g 2%
Vláknina 1.2g 4%
Cukr 0.2g
Bílkoviny 11g 21%
Vitamin D 1mcg 5%
Vápník 95mg 7%
Železo 1.7mg 10%
Draslík 572mg 12%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 118.317 mcg 13%
Thiamin [B1] 0.067 mg 6%
Riboflavin [B2] 0.285 mg 22%
Niacin [B3] 0.8 mg 5%
Kyselina pantotenová [B5] 1.184 mg 24%
Vitamin B6 0.242 mg 14%
Kobalamin [B12] 0.513 mcg 0%
Floát [B9] 45.033 mcg 0%
Vitamin C 36.714 mg 41%
Vitamin D 1 mcg 5%
Vitamin E 0.525 mg 4%
Vitamin K 0.64 mcg 1%
Betain 0.16 mg 0%
Cholin 147.705 mg 27%
Carbohydrates
živina Množství DV
Sacharidy celkem 4.3 g 2%
Sugars 0.2 g 0%
Vláknina 1.2 g 4%
Carbohydrate 3.7 g 0%
Čisté sacharidy 4.1g
aminokyseliny
živina Množství DV
Alanin 0.52 g 0%
Arginin 0.534 g 0%
Kyselina asparagová 1.022 g 0%
Cystein 0.167 g 0%
kyselina glutamová 1.15 g 0%
Glycin 0.327 g 0%
Histidin 0.218 g 0%
Izoleucin 0.441 g 0%
Leucin 0.714 g 0%
Lysin 0.619 g 0%
Metionin 0.232 g 0%
Fenylalanin 0.443 g 0%
Prolin 0.348 g 0%
Serin 0.605 g 0%
Treonin 0.349 g 0%
Tryptofan 0.109 g 0%
Tyrosin 0.328 g 0%
Valin 0.561 g 0%
Minerály
živina Množství DV
Vápník 94.81 mg 7%
Měď 0.14 mg 16%
Fluorid 0.55 mcg 0%
Železo 1.75 mg 10%
Hořčík 43.28 mg 10%
Mangan 0.23 mg 10%
Fosfor 230.83 mg 18%
Draslík 572.39 mg 12%
Selen 17.42 mcg 32%
Sodík 161.73 mg 7%
Zinek 1.76 mg 16%
další
živina Množství DV
Voda 139.054 g 0%
Popel 2.018 g 0%