Your Recipe

ZUCCHINI EGG NESTS

Zutat  Menge  Kalorien 
Zucchini 646g 136kcal
Ei roh ganz 300g 429kcal
Käse, Parmesankäse, gerieben 30g 126kcal

Recipe Instructions:

INGREDIENTS

2 large zucchini spiralized
6 large eggs
6 tbsp shredded parmesan cheese
salt and pepper to taste

INSTRUCTIONS
Preheat oven to. 400°F. Lightly grease the interior of six ramekins. You want ones that are 3.5 inches wide.
Use a few paper towels to squeeze water from zucchini.

Gather zucchini to form into the shape of nests and add to each ramekin, filling each 2/3 full. Zucchini shrinks during cooking so you want to make them taller than you want the final outcome to be.
Break open an egg and drop half of the egg white into one of the ramekins. Set egg yolk and remaining egg white aside. Repeat with other eggs and ramekins.
Sprinkle 1 tbsp cheese to each ramekin. Gently toss zucchini noodles in cheese and egg whites. Both of these will help bind the noodles together.
Bake nests for about 15 minutes or until zucchini is cooked but still crunchy.
Gently add egg yolk and remaining egg white into each ramekin.
Bake for 7-10 minutes until eggs are set. Garnish with pepper, salt and scallions.

Nährwertangaben 
Portionsgröße  163 g | ml
Menge pro Portion  115
482
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 6.6g 8%
Gesättigte Fettsäuren  2.4g 12%
Natrium 162mg 7%
Gesamte Kohlenhydrate  4.3g 2%
Ballaststoffe  1.2g 4%
Zucker  0.2g
Protein  11g 21%
Vitamin D 1mcg 5%
Kalzium 95mg 7%
Eisen  1.7mg 10%
Kalium 572mg 12%
* 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 118.317 mcg 13%
Thiamin [B1] 0.067 mg 6%
Riboflavin [B2] 0.285 mg 22%
Niacin [B3] 0.8 mg 5%
Pantothensäure [B5] 1.184 mg 24%
Vitamin B6 0.242 mg 14%
Cobalamin [B12] 0.513 mcg 0%
Folat [B9] 45.033 mcg 0%
Vitamin C 36.714 mg 41%
Vitamin D 1 mcg 5%
Vitamin E 0.525 mg 4%
Vitamin K 0.64 mcg 1%
Betain 0.16 mg 0%
Cholin 147.705 mg 27%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  4.3 g 2%
Sugars 0.2 g 0%
Ballaststoffe  1.2 g 4%
Carbohydrate 3.7 g 0%
Netto-Kohlenhydrate 4.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.52 g 0%
Arginin 0.534 g 0%
Asparaginsäure 1.022 g 0%
Cystein 0.167 g 0%
Glutaminsäure 1.15 g 0%
Glycin 0.327 g 0%
Histidin 0.218 g 0%
Isoleucin 0.441 g 0%
Leucin 0.714 g 0%
Lysin 0.619 g 0%
Methionin 0.232 g 0%
Phenylalanin 0.443 g 0%
Prolin 0.348 g 0%
Serin 0.605 g 0%
Threonin 0.349 g 0%
Tryptophan 0.109 g 0%
Tyrosin 0.328 g 0%
Valin 0.561 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 94.81 mg 7%
Kupfer 0.14 mg 16%
Fluorid 0.55 mcg 0%
Eisen  1.75 mg 10%
Magnesium 43.28 mg 10%
Mangan 0.23 mg 10%
Phosphor 230.83 mg 18%
Kalium 572.39 mg 12%
Selen 17.42 mcg 32%
Natrium 161.73 mg 7%
Zink 1.76 mg 16%
andere
Nährstoff Menge  DV
Wasser 139.054 g 0%
Asche 2.018 g 0%