Your Recipe

Baked Eggs in Tomato Sauce with Kale

Zutat  Menge  Kalorien 
Grünkohl 850.5g 298kcal
Ei roh ganz 400g 572kcal
Olivenöl 14g 124kcal
Meersalz 3g 0kcal
Schwarzer Pfeffer, gemahlen 0.575g 1kcal
Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium 708.75g 361kcal

Recipe Tags:

Mediterranean Diet

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  494 g | ml
Menge pro Portion  339
1419
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 19g 24%
Gesättigte Fettsäuren  4.3g 22%
Natrium 603mg 26%
Gesamte Kohlenhydrate  24g 9%
Ballaststoffe  12g 43%
Zucker  12g
Protein  21g 43%
Vitamin D 2mcg 10%
Kalzium 645mg 50%
Eisen  6.6mg 36%
Kalium 1446mg 31%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 730.937 mcg 81%
Thiamin [B1] 0.323 mg 27%
Riboflavin [B2] 1.303 mg 100%
Niacin [B3] 9.526 mg 60%
Pantothensäure [B5] 2.322 mg 46%
Vitamin B6 0.79 mg 46%
Cobalamin [B12] 0.89 mcg 0%
Folat [B9] 201.886 mcg 0%
Vitamin C 202.136 mg 225%
Vitamin D 2 mcg 10%
Vitamin E 7.211 mg 48%
Vitamin K 855.758 mcg 713%
Betain 0.954 mg 0%
Cholin 319.365 mg 58%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  24.4 g 9%
Sugars 12.2 g 24%
Ballaststoffe  11.9 g 43%
Carbohydrate 10.1 g 0%
Netto-Kohlenhydrate 12.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.048 g 0%
Arginin 1.167 g 0%
Asparaginsäure 1.888 g 0%
Cystein 0.353 g 0%
Glutaminsäure 2.379 g 0%
Glycin 0.732 g 0%
Histidin 0.675 g 0%
Isoleucin 1.044 g 0%
Leucin 1.523 g 0%
Lysin 1.284 g 0%
Methionin 0.442 g 0%
Phenylalanin 1 g 0%
Prolin 0.884 g 0%
Serin 1.233 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 644.65 mg 50%
Kupfer 0.32 mg 36%
Fluorid 1.15 mcg 0%
Eisen  6.57 mg 36%
Magnesium 114.88 mg 27%
Mangan 2.25 mg 98%
Phosphor 375.42 mg 30%
Kalium 1445.78 mg 31%
Selen 34.57 mcg 63%
Natrium 602.7 mg 26%
Zink 2.48 mg 23%
andere
Nährstoff Menge  DV
Wasser 421.606 g 0%
Asche 7.282 g 0%