Your Recipe

Green shakshuka

Složka Množství Kalorie
Avokádo 200g 320kcal
Růžičková kapusta 176g 76kcal
Koriandr listy 4g 1kcal
Cibule 110g 44kcal
Cuketa 323g 68kcal
Vejce syrové celé 200g 286kcal
Česnek 12g 18kcal
Sůl, stolní 2.845g 0kcal
Olivový olej 28g 248kcal
Pepř černý, mletý 0.575g 1kcal
Kmín, mletý 2.04g 8kcal
Baby špenát 60g 13kcal

Recipe Tags:

Whole30 Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tbsp olive oil
0.5 medium onion diced
4 cloves garlic cloves finely chopped
176 g brussels sprouts shaved or finely sliced
1 zucchini grated
1 tsp cumin
0.5 tsp salt
0.25 tsp pepper
60 g packed baby spinach
4 large eggs
4 g fresh cilantro chopped
1 large avocado for garnish
Instructions
Heat olive oil in a saute pan on medium heat. Add the onion and cook for 2-3 minutes, or until the onion becomes translucent. Add the garlic and cook an additional minute.
Add the shaved brussels sprouts and cook for 4-5 minutes, stirring frequently. When the brussels sprouts have softened, add the zucchini and spices and stir for another minute.
Add the baby spinach and stir until it just starts to wilt, then turn the heat to low.
Flatten the mixture with a spatula and create 5 small wells, then crack the eggs into each well.
Cook until the eggs are done to your liking. You can also add a lid to steam and cook the eggs faster.
Sprinkle the fresh cilantro on top and garnish with sliced avocado.

nutriční údaje
Velikost porce 224 g | ml
Množství na porci 216
905
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 16g 20%
Nasycené tuky 3g 15%
Sodík 307mg 13%
Sacharidy celkem 12g 4%
Vláknina 5.4g 19%
Cukr 2.2g
Bílkoviny 9.7g 19%
Vitamin D 0.8mcg 4%
Vápník 78mg 6%
Železo 2.5mg 14%
Draslík 807mg 17%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 133.274 mcg 15%
Thiamin [B1] 0.146 mg 12%
Riboflavin [B2] 0.324 mg 25%
Niacin [B3] 1.58 mg 10%
Kyselina pantotenová [B5] 1.562 mg 31%
Vitamin B6 0.422 mg 25%
Kobalamin [B12] 0.356 mcg 0%
Floát [B9] 104.32 mcg 0%
Vitamin C 61.753 mg 69%
Vitamin D 0.8 mcg 4%
Vitamin E 2.405 mg 16%
Vitamin K 77.054 mcg 64%
Betain 0.839 mg 0%
Cholin 132.135 mg 24%
Carbohydrates
živina Množství DV
Sacharidy celkem 12.2 g 4%
Sugars 2.2 g 4%
Vláknina 5.4 g 19%
Carbohydrate 11.7 g 0%
Čisté sacharidy 10g
aminokyseliny
živina Množství DV
Alanin 0.438 g 0%
Arginin 0.547 g 0%
Kyselina asparagová 0.874 g 0%
Cystein 0.149 g 0%
kyselina glutamová 1.05 g 0%
Glycin 0.292 g 0%
Histidin 0.214 g 0%
Izoleucin 0.42 g 0%
Leucin 0.662 g 0%
Lysin 0.585 g 0%
Metionin 0.206 g 0%
Fenylalanin 0.418 g 0%
Prolin 0.306 g 0%
Serin 0.515 g 0%
Treonin 0.345 g 0%
Tryptofan 0.11 g 0%
Tyrosin 0.272 g 0%
Valin 0.532 g 0%
Minerály
živina Množství DV
Vápník 78.15 mg 6%
Měď 0.23 mg 25%
Fluorid 3.53 mcg 0%
Železo 2.49 mg 14%
Hořčík 61.68 mg 15%
Mangan 0.47 mg 21%
Fosfor 201.7 mg 16%
Draslík 807.32 mg 17%
Selen 13.98 mcg 25%
Sodík 306.67 mg 13%
Zinek 1.6 mg 15%
další
živina Množství DV
Voda 182.812 g 0%
Popel 3.137 g 0%