Your Recipe

Savory Oatmeal With Spinach and Poached Eggs

Zutat  Menge  Kalorien 
Schnittlauch 5.91g 2kcal
Ei roh ganz 200g 286kcal
Hafer 80g 311kcal
Olivenöl 28.4g 251kcal
Käse, Parmesankäse, gerieben 113.398g 477kcal
Schwarzer Pfeffer, gemahlen 2.875g 7kcal
Zwiebeln, gelb, roh 55g 21kcal
Salz, koscher 3.75g 0kcal
Spinat, Babyspinat 60g 13kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tablespoons olive oil

½ medium yellow onion, chopped

1 cup old-fashioned rolled oats

2 cups water

4 ounces Parmesan cheese, grated (about 1 cup), divided

1 ¾ teaspoons kosher salt, divided

1 ¼ teaspoons black pepper, divided

2 cups baby spinach (about 2 oz.)

4 large eggs, poached

2 tablespoons chopped fresh chives

Directions
Heat oil in a medium skillet over medium-high. Add onion and cook, stirring occasionally, until tender, 3 to 4 minutes. Stir in oats; cook 1 minute. Add water and bring to a boil. Reduce heat to medium, and simmer, stirring often, until oats are tender, about 8 minutes. Remove from heat.

Stir ¾ cup cheese, ¾ teaspoon salt, and ¼ teaspoon pepper into oats mixture. Spoon ½ cup of oats mixture into each of 4 serving bowls; top each with ½ cup spinach and 1 poached egg. Sprinkle evenly with remaining 1 teaspoon each salt and pepper, and top evenly with remaining ¼ cup cheese. Sprinkle evenly with chives.

Nährwertangaben 
Portionsgröße  137 g | ml
Menge pro Portion  342
1431
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 21g 27%
Gesättigte Fettsäuren  7.2g 36%
Natrium 953mg 41%
Gesamte Kohlenhydrate  19g 7%
Ballaststoffe  2.8g 10%
Zucker  0.2g
Protein  19g 37%
Vitamin D 1mcg 5%
Kalzium 306mg 24%
Eisen  2.3mg 13%
Kalium 333mg 7%
* 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. 
Vitamin
Nährstoff Menge  DV
Vitamin A 190.502 mcg 21%
Thiamin [B1] 0.194 mg 16%
Riboflavin [B2] 0.386 mg 30%
Niacin [B3] 0.352 mg 2%
Pantothensäure [B5] 1.181 mg 24%
Vitamin B6 0.165 mg 10%
Cobalamin [B12] 0.828 mcg 0%
Folat [B9] 53.774 mcg 0%
Vitamin C 5.961 mg 7%
Vitamin D 1 mcg 5%
Vitamin E 1.558 mg 10%
Vitamin K 11.288 mcg 9%
Betain 0.278 mg 0%
Cholin 151.177 mg 27%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  19.1 g 7%
Sugars 0.2 g 0%
Ballaststoffe  2.8 g 10%
Carbohydrate 13.7 g 0%
Netto-Kohlenhydrate 18.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.55 g 0%
Arginin 0.654 g 0%
Asparaginsäure 0.969 g 0%
Cystein 0.219 g 0%
Glutaminsäure 1.599 g 0%
Glycin 0.39 g 0%
Histidin 0.237 g 0%
Isoleucin 0.479 g 0%
Leucin 0.81 g 0%
Lysin 0.6 g 0%
Methionin 0.254 g 0%
Phenylalanin 0.524 g 0%
Prolin 0.456 g 0%
Serin 0.641 g 0%
Threonin 0.397 g 0%
Tryptophan 0.131 g 0%
Tyrosin 0.369 g 0%
Valin 0.622 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 306.29 mg 24%
Kupfer 0.2 mg 22%
Fluorid 0.8 mcg 0%
Eisen  2.31 mg 13%
Magnesium 68.36 mg 16%
Mangan 1.21 mg 52%
Phosphor 395.85 mg 32%
Kalium 333.28 mg 7%
Selen 25.7 mcg 47%
Natrium 953.38 mg 41%
Zink 2.78 mg 25%
andere
Nährstoff Menge  DV
Wasser 73.876 g 0%
Asche 3.244 g 0%