Your Recipe

Skillet Eggs with Tomatillos & Spinach

Složka Množství Kalorie
Koriandr listy 15.75g 4kcal
Petržel 30.8g 11kcal
Špenát 240g 55kcal
Tomatillos 226.796g 73kcal
Sýr Feta 37.5g 99kcal
Vejce syrové celé 200g 286kcal
Česnek 6g 9kcal
Sůl, stolní 1.4225g 0kcal
Olivový olej 28g 248kcal
Cibule, jarní nebo šalotka (včetně vrcholků a cibulek), syrová 104g 33kcal
Máta peprná, čerstvá 6.27g 4kcal
Kmín, mletý 2.3g 9kcal
Papriky, jalapeno, syrové 25g 7kcal

Recipe Tags:

Flexitarian Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tablespoons extra-virgin olive oil

1 cup sliced spring onions or scallions

2 cloves garlic, finely chopped

1 jalapeño or serrano pepper, finely chopped

1 teaspoon ground cumin

8 ounces tomatillos or green tomatoes, chopped

8 cups chopped mature spinach

¼ cup water

½ cup chopped flat-leaf parsley

¼ cup chopped fresh cilantro

¼ cup chopped fresh mint

¼ teaspoon salt

4 large eggs

¼ cup crumbled feta cheese

Cracked pepper & harissa for garnish

Directions
Heat oil in a medium skillet over medium heat. Add spring onions (or scallions) and cook, stirring occasionally, until tender but not brown, 1 to 2 minutes. Add garlic, jalapeño (or serrano) and cumin; cook, stirring, until fragrant, about 30 seconds. Stir in tomatillos (or green tomatoes) and cook, stirring occasionally, until starting to break down, about 5 minutes. Add spinach and water; cook, stirring, until wilted, about 1 minute. Stir in parsley, cilantro, mint and salt.

Crack eggs over the vegetables. Cover and cook over medium-low heat until the whites are set, 3 to 5 minutes. Remove from heat and sprinkle with feta; cover and let stand for 2 minutes. Garnish with cracked pepper and harissa, if desired.

nutriční údaje
Velikost porce 231 g | ml
Množství na porci 209
876
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 15g 19%
Nasycené tuky 3.9g 20%
Sodík 376mg 16%
Sacharidy celkem 10g 4%
Vláknina 3.8g 14%
Cukr 3.7g
Bílkoviny 11g 22%
Vitamin D 1mcg 5%
Vápník 182mg 14%
Železo 4.4mg 24%
Draslík 737mg 16%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 442.273 mcg 49%
Thiamin [B1] 0.14 mg 12%
Riboflavin [B2] 0.487 mg 37%
Niacin [B3] 2.039 mg 13%
Kyselina pantotenová [B5] 1.088 mg 22%
Vitamin B6 0.351 mg 21%
Kobalamin [B12] 0.603 mcg 0%
Floát [B9] 181.231 mcg 0%
Vitamin C 48.109 mg 53%
Vitamin D 1.038 mcg 5%
Vitamin E 3.527 mg 24%
Vitamin K 493.628 mcg 411%
Betain 61.717 mg 0%
Cholin 168.284 mg 31%
Carbohydrates
živina Množství DV
Sacharidy celkem 10.1 g 4%
Sugars 3.7 g 7%
Vláknina 3.8 g 14%
Carbohydrate 7.3 g 0%
Čisté sacharidy 6.5g
aminokyseliny
živina Množství DV
Alanin 0.554 g 0%
Arginin 0.607 g 0%
Kyselina asparagová 0.962 g 0%
Cystein 0.167 g 0%
kyselina glutamová 1.405 g 0%
Glycin 0.346 g 0%
Histidin 0.246 g 0%
Izoleucin 0.534 g 0%
Leucin 0.861 g 0%
Lysin 0.719 g 0%
Metionin 0.267 g 0%
Fenylalanin 0.513 g 0%
Prolin 0.504 g 0%
Serin 0.694 g 0%
Treonin 0.444 g 0%
Tryptofan 0.136 g 0%
Tyrosin 0.4 g 0%
Valin 0.667 g 0%
Minerály
živina Množství DV
Vápník 182.35 mg 14%
Měď 0.22 mg 24%
Fluorid 0.56 mcg 0%
Železo 4.39 mg 24%
Hořčík 81.27 mg 19%
Mangan 0.78 mg 34%
Fosfor 206.02 mg 16%
Draslík 737.31 mg 16%
Selen 18.11 mcg 33%
Sodík 375.9 mg 16%
Zinek 1.63 mg 15%
další
živina Množství DV
Voda 191.425 g 0%
Popel 3.281 g 0%