Your Recipe

Baked Eggs in Tomato Sauce with Kale

Zutat  Menge  Kalorien 
Grünkohl 852g 298kcal
Ei roh ganz 400g 572kcal
Speisesalz 3g 0kcal
Olivenöl 14g 124kcal
Schwarzer Pfeffer, gemahlen 0.5825g 1kcal
Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium 774g 395kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 tablespoon extra-virgin olive oil

3 10-ounce packages frozen chopped kale, thawed, drained and squeezed dry (9 cups)

½ teaspoon salt, divided

¼ teaspoon ground pepper, divided

1 25-ounce jar low-sodium marinara sauce or 3 cups canned low-sodium tomato sauce

8 large eggs
Directions
Preheat oven to 350 degrees F.

Heat oil in a 10-inch cast-iron skillet or nonstick ovenproof skillet over medium heat. Add kale, season with 1/4 teaspoon salt and 1/8 teaspoon pepper, and sauté for 2 minutes. Stir in marinara (or tomato) sauce and bring to a simmer.

Make 8 wells in the sauce with the back of a spoon and carefully crack an egg into each well. Season the eggs with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper.

Transfer the pan to the oven and bake until the egg whites are set and the yolks are still soft, about 20 minutes.

Nährwertangaben 
Portionsgröße  511 g | ml
Menge pro Portion  348
1454
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 19g 24%
Gesättigte Fettsäuren  4.4g 22%
Natrium 604mg 26%
Gesamte Kohlenhydrate  26g 9%
Ballaststoffe  12g 44%
Zucker  13g
Protein  22g 43%
Vitamin D 2mcg 10%
Kalzium 650mg 50%
Eisen  6.7mg 37%
Kalium 1499mg 32%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
PDF drucken 
Vitamin
Nährstoff Menge  DV
Vitamin A 737.224 mcg 82%
Thiamin [B1] 0.327 mg 27%
Riboflavin [B2] 1.314 mg 101%
Niacin [B3] 10.169 mg 64%
Pantothensäure [B5] 2.323 mg 46%
Vitamin B6 0.818 mg 48%
Cobalamin [B12] 0.89 mcg 0%
Folat [B9] 204.24 mcg 0%
Vitamin C 202.812 mg 225%
Vitamin D 2 mcg 10%
Vitamin E 7.605 mg 51%
Vitamin K 859.49 mcg 716%
Betain 0.955 mg 0%
Cholin 321.601 mg 58%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  25.8 g 9%
Sugars 13.1 g 26%
Ballaststoffe  12.3 g 44%
Carbohydrate 10.1 g 0%
Netto-Kohlenhydrate 12.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.049 g 0%
Arginin 1.168 g 0%
Asparaginsäure 1.889 g 0%
Cystein 0.353 g 0%
Glutaminsäure 2.38 g 0%
Glycin 0.733 g 0%
Histidin 0.676 g 0%
Isoleucin 1.044 g 0%
Leucin 1.524 g 0%
Lysin 1.285 g 0%
Methionin 0.442 g 0%
Phenylalanin 1 g 0%
Prolin 0.885 g 0%
Serin 1.234 g 0%
Threonin 0.835 g 0%
Tryptophan 0.242 g 0%
Tyrosin 0.719 g 0%
Valin 1.197 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 650.13 mg 50%
Kupfer 0.33 mg 37%
Fluorid 1.16 mcg 0%
Eisen  6.7 mg 37%
Magnesium 117.38 mg 28%
Mangan 2.27 mg 99%
Phosphor 381.17 mg 30%
Kalium 1498.54 mg 32%
Selen 34.75 mcg 63%
Natrium 603.72 mg 26%
Zink 2.51 mg 23%
andere
Nährstoff Menge  DV
Wasser 436.201 g 0%
Asche 8.307 g 0%