Your Recipe

Spaghetti Squash Breakfast with Avocado and Egg

Složka Množství Kalorie
Avokádo 150g 240kcal
Tykev, všechny odrůdy, zimní 450g 153kcal
Vejce syrové celé 100g 143kcal
Kečup, s nízkým obsahem sodíku 68g 69kcal
Omáčka, salsa 72g 21kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

1 small spaghetti squash
▢4 tbsp salsa divided
▢1 avocado chopped & divided
▢2 large eggs
▢4 tbsp low sodium ketchup divided

Instructions
Preheat oven to 400 F degrees F. Cut spaghetti squash in half lengthwise and scoop the seeds out. Place cut side down on a baking sheet lined with parchment paper and bake for 30 minutes.
Remove from the oven and let cool until safe to the touch, about 15 minutes. Increase oven temperature to 425 degrees F. Using a fork, separate spaghetti squash into strands leaving them inside the shells.

Add 2 tbsp of salsa to each half and mix gently with a fork. Top with 1/2 avocado and break 1 egg on top of each shell. If you like runny egg yolk, do not make a well in the middle of the squash and break the egg on top. For a fully baked egg, sink it more into squash.
Bake for 20 – 22 minutes or until the egg whites appear to be set. Serve hot drizzled with ketchup.

nutriční údaje
Velikost porce 420 g | ml
Množství na porci 313
1309
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 16g 21%
Nasycené tuky 3.2g 16%
Sodík 348mg 15%
Sacharidy celkem 38g 14%
Vláknina 9.2g 33%
Cukr 14g
Bílkoviny 11g 21%
Vitamin D 1mcg 5%
Vápník 116mg 9%
Železo 2.9mg 16%
Draslík 1415mg 30%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
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Vitamin
živina Množství DV
Vitamin A 255.37 mcg 28%
Thiamin [B1] 0.153 mg 13%
Riboflavin [B2] 0.533 mg 41%
Niacin [B3] 3.346 mg 21%
Kyselina pantotenová [B5] 2.319 mg 46%
Vitamin B6 0.744 mg 44%
Kobalamin [B12] 0.445 mcg 0%
Floát [B9] 142.75 mcg 0%
Vitamin C 37.253 mg 41%
Vitamin D 1 mcg 5%
Vitamin E 3.305 mg 22%
Vitamin K 20.993 mcg 17%
Betain 0.968 mg 0%
Cholin 189.008 mg 34%
Carbohydrates
živina Množství DV
Sacharidy celkem 37.8 g 14%
Sugars 14.3 g 29%
Vláknina 9.2 g 33%
Carbohydrate 26.1 g 0%
Čisté sacharidy 23.5g
aminokyseliny
živina Množství DV
Alanin 0.598 g 0%
Arginin 0.664 g 0%
Kyselina asparagová 1.238 g 0%
Cystein 0.187 g 0%
kyselina glutamová 1.742 g 0%
Glycin 0.419 g 0%
Histidin 0.256 g 0%
Izoleucin 0.532 g 0%
Leucin 0.842 g 0%
Lysin 0.682 g 0%
Metionin 0.261 g 0%
Fenylalanin 0.548 g 0%
Prolin 0.451 g 0%
Serin 0.706 g 0%
Treonin 0.436 g 0%
Tryptofan 0.151 g 0%
Tyrosin 0.4 g 0%
Valin 0.654 g 0%
Minerály
živina Množství DV
Vápník 115.9 mg 9%
Měď 0.39 mg 43%
Fluorid 5.8 mcg 0%
Železo 2.86 mg 16%
Hořčík 69.07 mg 16%
Mangan 0.56 mg 24%
Fosfor 210.47 mg 17%
Draslík 1414.79 mg 30%
Selen 17.11 mcg 31%
Sodík 348.01 mg 15%
Zinek 1.72 mg 16%
další
živina Množství DV
Voda 350.373 g 0%
Popel 4.858 g 0%