Your Recipe

Easy Broccoli and Cheese Egg Bake

Zutat  Menge  Kalorien 
Brokkoli, roh 90g 31kcal
Zwiebeln 55g 22kcal
Cheddarkäse 84.75g 341kcal
Ei roh ganz 300g 429kcal
Speisesalz 0.91g 0kcal
Schwarzer Pfeffer, gemahlen 0.299g 1kcal
Milch, ganz 121g 73kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
6 eggs
0.5 cup milk can use cow's milk or almond
0.5 small onion diced
1 heaping cups broccoli florets chopped
0.75 cups shredded cheese of choice recommend Mexican blend or cheddar
0.13 tsp salt more to taste
0.13 tsp ground black pepper more to taste
Instructions
Preheat oven to 400 degrees F. Lightly spray a 9x13 baking dish with oil.
In a large bowl, whisk eggs and milk together. Add chopped broccoli and onions, shredded cheese, and salt and pepper to taste. Mix until well combined.
Pour into baking dish and bake for approximately 25-30 minutes or until eggs are cooked through. Let dish stand for 5-10 minutes before serving.
Notes
You can prepare this up to 1 day in advance. Cover tightly with foil and keep in the fridge until you are ready to put it in the oven.
Store leftovers in an airtight container in the fridge. Reheat in the microwave on high for 1-2 minutes.

Nährwertangaben 
Portionsgröße  109 g | ml
Menge pro Portion  149
625
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 10g 13%
Gesättigte Fettsäuren  4.6g 23%
Natrium 235mg 10%
Gesamte Kohlenhydrate  3.7g 1%
Ballaststoffe  0.6g 2%
Zucker  1.9g
Protein  11g 21%
Vitamin D 1.3mcg 7%
Kalzium 163mg 13%
Eisen  1mg 6%
Kalium 171mg 4%
* 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 138.718 mcg 15%
Thiamin [B1] 0.05 mg 4%
Riboflavin [B2] 0.337 mg 26%
Niacin [B3] 0.174 mg 1%
Pantothensäure [B5] 0.922 mg 18%
Vitamin B6 0.144 mg 8%
Cobalamin [B12] 0.709 mcg 0%
Folat [B9] 38.514 mcg 0%
Vitamin C 14.058 mg 16%
Vitamin D 1.307 mcg 7%
Vitamin E 0.755 mg 5%
Vitamin K 17.172 mcg 14%
Betain 0.262 mg 0%
Cholin 156.335 mg 28%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  3.7 g 1%
Sugars 1.9 g 4%
Ballaststoffe  0.6 g 2%
Carbohydrate 2.7 g 0%
Netto-Kohlenhydrate 1.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.491 g 0%
Arginin 0.526 g 0%
Asparaginsäure 0.967 g 0%
Cystein 0.158 g 0%
Glutaminsäure 1.611 g 0%
Glycin 0.309 g 0%
Histidin 0.242 g 0%
Isoleucin 0.519 g 0%
Leucin 0.839 g 0%
Lysin 0.625 g 0%
Methionin 0.273 g 0%
Phenylalanin 0.512 g 0%
Prolin 0.627 g 0%
Serin 0.616 g 0%
Threonin 0.441 g 0%
Tryptophan 0.167 g 0%
Tyrosin 0.415 g 0%
Valin 0.648 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 162.51 mg 13%
Kupfer 0.05 mg 6%
Fluorid 0.67 mcg 0%
Eisen  1.03 mg 6%
Magnesium 16.39 mg 4%
Mangan 0.07 mg 3%
Phosphor 196.27 mg 16%
Kalium 171.44 mg 4%
Selen 20.18 mcg 37%
Natrium 235.01 mg 10%
Zink 1.32 mg 12%
andere
Nährstoff Menge  DV
Wasser 82.61 g 0%
Asche 1.363 g 0%