Your Recipe

Spaghetti Squash Breakfast with Avocado and Egg

Zutat  Menge  Kalorien 
Avocado 150g 240kcal
Kürbis, alle Sorten, roh, Winter 450g 153kcal
Ei roh ganz 100g 143kcal
Ketchup, natriumarm[pl:]Keczup o niskiej zawartości sodu 68g 69kcal
Sauce, Salsa, servierfertig 72g 21kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

1 small spaghetti squash
▢4 tbsp salsa divided
▢1 avocado chopped & divided
▢2 large eggs
▢4 tbsp low sodium ketchup divided

Instructions
Preheat oven to 400 F degrees F. Cut spaghetti squash in half lengthwise and scoop the seeds out. Place cut side down on a baking sheet lined with parchment paper and bake for 30 minutes.
Remove from the oven and let cool until safe to the touch, about 15 minutes. Increase oven temperature to 425 degrees F. Using a fork, separate spaghetti squash into strands leaving them inside the shells.

Add 2 tbsp of salsa to each half and mix gently with a fork. Top with 1/2 avocado and break 1 egg on top of each shell. If you like runny egg yolk, do not make a well in the middle of the squash and break the egg on top. For a fully baked egg, sink it more into squash.
Bake for 20 – 22 minutes or until the egg whites appear to be set. Serve hot drizzled with ketchup.

Nährwertangaben 
Portionsgröße  420 g | ml
Menge pro Portion  313
1309
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 21%
Gesättigte Fettsäuren  3.2g 16%
Natrium 348mg 15%
Gesamte Kohlenhydrate  38g 14%
Ballaststoffe  9.2g 33%
Zucker  14g
Protein  11g 21%
Vitamin D 1mcg 5%
Kalzium 116mg 9%
Eisen  2.9mg 16%
Kalium 1415mg 30%
* 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 255.37 mcg 28%
Thiamin [B1] 0.153 mg 13%
Riboflavin [B2] 0.533 mg 41%
Niacin [B3] 3.346 mg 21%
Pantothensäure [B5] 2.319 mg 46%
Vitamin B6 0.744 mg 44%
Cobalamin [B12] 0.445 mcg 0%
Folat [B9] 142.75 mcg 0%
Vitamin C 37.253 mg 41%
Vitamin D 1 mcg 5%
Vitamin E 3.305 mg 22%
Vitamin K 20.993 mcg 17%
Betain 0.968 mg 0%
Cholin 189.008 mg 34%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  37.8 g 14%
Sugars 14.3 g 29%
Ballaststoffe  9.2 g 33%
Carbohydrate 26.1 g 0%
Netto-Kohlenhydrate 23.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.598 g 0%
Arginin 0.664 g 0%
Asparaginsäure 1.238 g 0%
Cystein 0.187 g 0%
Glutaminsäure 1.742 g 0%
Glycin 0.419 g 0%
Histidin 0.256 g 0%
Isoleucin 0.532 g 0%
Leucin 0.842 g 0%
Lysin 0.682 g 0%
Methionin 0.261 g 0%
Phenylalanin 0.548 g 0%
Prolin 0.451 g 0%
Serin 0.706 g 0%
Threonin 0.436 g 0%
Tryptophan 0.151 g 0%
Tyrosin 0.4 g 0%
Valin 0.654 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 115.9 mg 9%
Kupfer 0.39 mg 43%
Fluorid 5.8 mcg 0%
Eisen  2.86 mg 16%
Magnesium 69.07 mg 16%
Mangan 0.56 mg 24%
Phosphor 210.47 mg 17%
Kalium 1414.79 mg 30%
Selen 17.11 mcg 31%
Natrium 348.01 mg 15%
Zink 1.72 mg 16%
andere
Nährstoff Menge  DV
Wasser 350.373 g 0%
Asche 4.858 g 0%