Your Recipe

Spinach & Egg Scramble with Raspberries

Zutat  Menge  Kalorien 
Himbeeren 60g 31kcal
Ei roh ganz 100g 143kcal
Brot, Französisch oder Wiener, Vollkorn 33g 79kcal
Rapsöl (Rapsöl) 4.48g 40kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 teaspoon canola oil

1 ½ cups baby spinach (1 1/2 ounces)

2 large eggs, lightly beaten

Pinch of kosher salt

Pinch of ground pepper

1 slice whole-grain bread, toasted

½ cup fresh raspberries

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Directions
Heat oil in a small nonstick skillet over medium-high heat. Add spinach and cook until wilted, stirring often, 1 to 2 minutes. Transfer the spinach to a plate. Wipe the pan clean, place over medium heat and add eggs. Cook, stirring once or twice to ensure even cooking, until just set, 1 to 2 minutes. Stir in the spinach, salt and pepper. Serve the scramble with toast and raspberries.

Nährwertangaben 
Portionsgröße  197 g | ml
Menge pro Portion  293
1225
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 15g 19%
Gesättigte Fettsäuren  3.5g 17%
Natrium 266mg 12%
Gesamte Kohlenhydrate  24g 9%
Ballaststoffe  5.3g 19%
Zucker  3g
Protein  16g 32%
Vitamin D 2mcg 10%
Kalzium 85mg 7%
Eisen  2.4mg 13%
Kalium 282mg 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 161.2 mcg 18%
Thiamin [B1] 0.231 mg 19%
Riboflavin [B2] 0.563 mg 43%
Niacin [B3] 1.721 mg 11%
Pantothensäure [B5] 1.73 mg 35%
Vitamin B6 0.256 mg 15%
Cobalamin [B12] 0.89 mcg 0%
Folat [B9] 102.83 mcg 0%
Vitamin C 15.72 mg 17%
Vitamin D 2 mcg 10%
Vitamin E 2.455 mg 16%
Vitamin K 8.505 mcg 7%
Betain 0.78 mg 0%
Cholin 304.821 mg 55%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  24.1 g 9%
Sugars 3 g 6%
Ballaststoffe  5.3 g 19%
Carbohydrate 7.9 g 0%
Netto-Kohlenhydrate 21g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.735 g 0%
Arginin 0.82 g 0%
Asparaginsäure 1.329 g 0%
Cystein 0.272 g 0%
Glutaminsäure 1.673 g 0%
Glycin 0.432 g 0%
Histidin 0.309 g 0%
Isoleucin 0.671 g 0%
Leucin 1.086 g 0%
Lysin 0.912 g 0%
Methionin 0.38 g 0%
Phenylalanin 0.68 g 0%
Prolin 0.512 g 0%
Serin 0.971 g 0%
Threonin 0.556 g 0%
Tryptophan 0.167 g 0%
Tyrosin 0.499 g 0%
Valin 0.858 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 84.86 mg 7%
Kupfer 0.19 mg 21%
Fluorid 1.1 mcg 0%
Eisen  2.41 mg 13%
Magnesium 42.36 mg 10%
Mangan 0.43 mg 19%
Phosphor 267.87 mg 21%
Kalium 282.39 mg 6%
Selen 41.18 mcg 75%
Natrium 266.35 mg 12%
Zink 1.92 mg 17%
andere
Nährstoff Menge  DV
Wasser 140.734 g 0%
Asche 1.904 g 0%