Your Recipe

The Beggle

Zutat  Menge  Kalorien 
Paprika, roh, gelb, süß 29.75g 8kcal
Käsefeta 18.75g 50kcal
Olivenöl 14g 124kcal
Brötchen, Weizen 106g 289kcal
Zwiebeln, gelb, roh 35.75g 14kcal

Recipe Tags:

Food

Recipe Instructions:

1 everything bagel
1 tablespoon extra-virgin olive oil
1/4 green bell pepper, deseeded and julienned
1/4 medium yellow onion, chopped
1/8 cup feta cheese, crumbled

Directions
Heat olive oil in a pan over medium-low heat.
Add onion and cook until they begin to brown.
Add bell pepper and cook for five more minutes.
Reserve cooked onions and bell pepper in a bowl.
Toast bagel while you cook the egg over easy. Salt and pepper the egg. (I usually just cook the egg in the same pan as the onions and pepper, using the remnants of the olive oil.)
Sprinkle feta on bagel, top with peppers and onion, and then egg.
I usually press down on the bagel to get the yolk running throughout the sandwich, but do whatever feels right to you!

Nährwertangaben 
Portionsgröße  204 g | ml
Menge pro Portion  484
2026
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 25g 32%
Gesättigte Fettsäuren  6g 30%
Natrium 771mg 34%
Gesamte Kohlenhydrate  54g 20%
Ballaststoffe  5.3g 19%
Zucker  3g
Protein  12g 25%
Vitamin D 0.1mcg 0%
Kalzium 287mg 22%
Eisen  4.2mg 23%
Kalium 262mg 6%
* 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 70.145 mcg 8%
Thiamin [B1] 0.504 mg 42%
Riboflavin [B2] 0.473 mg 36%
Niacin [B3] 4.793 mg 30%
Pantothensäure [B5] 0.661 mg 13%
Vitamin B6 0.247 mg 15%
Cobalamin [B12] 0.317 mcg 0%
Folat [B9] 117.205 mcg 0%
Vitamin C 41.012 mg 46%
Vitamin D 0.075 mcg 0%
Vitamin E 2.901 mg 19%
Vitamin K 13.085 mcg 11%
Betain 0.044 mg 0%
Cholin 24.418 mg 4%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  54.4 g 20%
Sugars 3 g 6%
Ballaststoffe  5.3 g 19%
Carbohydrate 2.5 g 0%
Netto-Kohlenhydrate 51.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.432 g 0%
Arginin 0.473 g 0%
Asparaginsäure 0.655 g 0%
Cystein 0.232 g 0%
Glutaminsäure 3.588 g 0%
Glycin 0.37 g 0%
Histidin 0.284 g 0%
Isoleucin 0.497 g 0%
Leucin 0.9 g 0%
Lysin 0.451 g 0%
Methionin 0.229 g 0%
Phenylalanin 0.581 g 0%
Prolin 1.282 g 0%
Serin 0.675 g 0%
Threonin 0.387 g 0%
Tryptophan 0.166 g 0%
Tyrosin 0.389 g 0%
Valin 0.611 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 286.58 mg 22%
Kupfer 0.18 mg 21%
Fluorid 0 mcg 0%
Eisen  4.19 mg 23%
Magnesium 48.51 mg 12%
Mangan 1.17 mg 51%
Phosphor 193.32 mg 15%
Kalium 261.5 mg 6%
Selen 37.82 mcg 69%
Natrium 770.83 mg 34%
Zink 1.64 mg 15%
andere
Nährstoff Menge  DV
Wasser 109.213 g 0%
Asche 3.487 g 0%