Your Recipe

Scrambled Eggs with Cheese

Zutat  Menge  Kalorien 
Cheddarkäse 30g 121kcal
Ei roh ganz 100g 143kcal
Olivenöl 7g 62kcal
Brot, Französisch oder Wiener, Vollkorn 43g 103kcal

Recipe Instructions:

INGREDIENTS
2 eggs
30 g cheddar cheese, grated (or Monterey Jack)
½ tsp olive oil (or butter)
Salt and pepper to taste
1 slice wholegrain bread (toasted)

INSTRUCTIONS
Put a frying pan onto a medium heat and put in the butter or oil.
Break the eggs into a bowl and beat quickly with a fork.
Grate the cheese and have it ready.
Tip the beaten eggs into the frying pan.
Layer the cheese on top.
The eggs will start to solidify almost straight away – as soon as they do use a spatula and ‘pull’ the eggs in from the side to the middle.
Repeat the pulling in several times.
It doesn’t take long, the idea behind this is you’ll have soft, lightly cooked fresh eggs. It’s hard to undercook an egg really, but very easy to overcook. 2 – 3 minutes cooking time is all you’ll need.
When the egg has no ‘watery’ bits left, you’re done! Quickly remove from heat and transfer to plate – preferably on top of some lovely, hot, unbuttered bread.
Add some salt and pepper to taste. Done!

Nährwertangaben 
Portionsgröße  180 g | ml
Menge pro Portion  428
1792
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 27g 35%
Gesättigte Fettsäuren  9.8g 49%
Natrium 499mg 22%
Gesamte Kohlenhydrate  23g 8%
Ballaststoffe  1.8g 6%
Zucker  0.5g
Protein  23g 46%
Vitamin D 2.2mcg 11%
Kalzium 287mg 22%
Eisen  2.2mg 12%
Kalium 231mg 5%
* 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 261.1 mcg 29%
Thiamin [B1] 0.273 mg 23%
Riboflavin [B2] 0.694 mg 53%
Niacin [B3] 1.771 mg 11%
Pantothensäure [B5] 1.656 mg 33%
Vitamin B6 0.259 mg 15%
Cobalamin [B12] 1.22 mcg 0%
Folat [B9] 111.43 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 2.18 mcg 11%
Vitamin E 2.4 mg 16%
Vitamin K 8.215 mcg 7%
Betain 0.517 mg 0%
Cholin 303.443 mg 55%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  22.8 g 8%
Sugars 0.5 g 1%
Ballaststoffe  1.8 g 6%
Carbohydrate 1.7 g 0%
Netto-Kohlenhydrate 22.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.96 g 0%
Arginin 0.984 g 0%
Asparaginsäure 1.849 g 0%
Cystein 0.309 g 0%
Glutaminsäure 3.094 g 0%
Glycin 0.596 g 0%
Histidin 0.473 g 0%
Isoleucin 1.033 g 0%
Leucin 1.668 g 0%
Lysin 1.22 g 0%
Methionin 0.544 g 0%
Phenylalanin 1.002 g 0%
Prolin 1.261 g 0%
Serin 1.205 g 0%
Threonin 0.869 g 0%
Tryptophan 0.331 g 0%
Tyrosin 0.831 g 0%
Valin 1.279 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 287.13 mg 22%
Kupfer 0.16 mg 18%
Fluorid 1.1 mcg 0%
Eisen  2.15 mg 12%
Magnesium 42.46 mg 10%
Mangan 0.04 mg 2%
Phosphor 402.87 mg 32%
Kalium 230.96 mg 5%
Selen 52.75 mcg 96%
Natrium 499.29 mg 22%
Zink 2.88 mg 26%
andere
Nährstoff Menge  DV
Wasser 104.304 g 0%
Asche 2.91 g 0%