Your Recipe

Skillet Eggs with Tomatillos & Spinach

Zutat  Menge  Kalorien 
Koriander (Cilantro) Blätter 15.75g 4kcal
Petersilie 30.8g 11kcal
Spinat, roh 240g 55kcal
Tomatillos 226.796g 73kcal
Käsefeta 37.5g 99kcal
Ei roh ganz 200g 286kcal
Knoblauch 6g 9kcal
Speisesalz 1.4225g 0kcal
Olivenöl 28g 248kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 104g 33kcal
Pfefferminze frisch[pl:]Mięta pieprzowa świeża 6.27g 4kcal
Kreuzkümmel, gemahlen 2.3g 9kcal
Paprika, Jalapeno, roh 25g 7kcal

Recipe Tags:

Flexitarian Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tablespoons extra-virgin olive oil

1 cup sliced spring onions or scallions

2 cloves garlic, finely chopped

1 jalapeño or serrano pepper, finely chopped

1 teaspoon ground cumin

8 ounces tomatillos or green tomatoes, chopped

8 cups chopped mature spinach

¼ cup water

½ cup chopped flat-leaf parsley

¼ cup chopped fresh cilantro

¼ cup chopped fresh mint

¼ teaspoon salt

4 large eggs

¼ cup crumbled feta cheese

Cracked pepper & harissa for garnish

Directions
Heat oil in a medium skillet over medium heat. Add spring onions (or scallions) and cook, stirring occasionally, until tender but not brown, 1 to 2 minutes. Add garlic, jalapeño (or serrano) and cumin; cook, stirring, until fragrant, about 30 seconds. Stir in tomatillos (or green tomatoes) and cook, stirring occasionally, until starting to break down, about 5 minutes. Add spinach and water; cook, stirring, until wilted, about 1 minute. Stir in parsley, cilantro, mint and salt.

Crack eggs over the vegetables. Cover and cook over medium-low heat until the whites are set, 3 to 5 minutes. Remove from heat and sprinkle with feta; cover and let stand for 2 minutes. Garnish with cracked pepper and harissa, if desired.

Nährwertangaben 
Portionsgröße  231 g | ml
Menge pro Portion  209
876
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 15g 19%
Gesättigte Fettsäuren  3.9g 20%
Natrium 376mg 16%
Gesamte Kohlenhydrate  10g 4%
Ballaststoffe  3.8g 14%
Zucker  3.7g
Protein  11g 22%
Vitamin D 1mcg 5%
Kalzium 182mg 14%
Eisen  4.4mg 24%
Kalium 737mg 16%
* 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 442.273 mcg 49%
Thiamin [B1] 0.14 mg 12%
Riboflavin [B2] 0.487 mg 37%
Niacin [B3] 2.039 mg 13%
Pantothensäure [B5] 1.088 mg 22%
Vitamin B6 0.351 mg 21%
Cobalamin [B12] 0.603 mcg 0%
Folat [B9] 181.231 mcg 0%
Vitamin C 48.109 mg 53%
Vitamin D 1.038 mcg 5%
Vitamin E 3.527 mg 24%
Vitamin K 493.628 mcg 411%
Betain 61.717 mg 0%
Cholin 168.284 mg 31%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  10.1 g 4%
Sugars 3.7 g 7%
Ballaststoffe  3.8 g 14%
Carbohydrate 7.3 g 0%
Netto-Kohlenhydrate 6.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.554 g 0%
Arginin 0.607 g 0%
Asparaginsäure 0.962 g 0%
Cystein 0.167 g 0%
Glutaminsäure 1.405 g 0%
Glycin 0.346 g 0%
Histidin 0.246 g 0%
Isoleucin 0.534 g 0%
Leucin 0.861 g 0%
Lysin 0.719 g 0%
Methionin 0.267 g 0%
Phenylalanin 0.513 g 0%
Prolin 0.504 g 0%
Serin 0.694 g 0%
Threonin 0.444 g 0%
Tryptophan 0.136 g 0%
Tyrosin 0.4 g 0%
Valin 0.667 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 182.35 mg 14%
Kupfer 0.22 mg 24%
Fluorid 0.56 mcg 0%
Eisen  4.39 mg 24%
Magnesium 81.27 mg 19%
Mangan 0.78 mg 34%
Phosphor 206.02 mg 16%
Kalium 737.31 mg 16%
Selen 18.11 mcg 33%
Natrium 375.9 mg 16%
Zink 1.63 mg 15%
andere
Nährstoff Menge  DV
Wasser 191.425 g 0%
Asche 3.281 g 0%