Your Recipe

Green shakshuka

Zutat  Menge  Kalorien 
Avocado 200g 320kcal
Rosenkohl, roh 176g 76kcal
Koriander (Cilantro) Blätter 4g 1kcal
Zwiebeln 110g 44kcal
Zucchini 323g 68kcal
Ei roh ganz 200g 286kcal
Knoblauch 12g 18kcal
Speisesalz 2.845g 0kcal
Olivenöl 28g 248kcal
Schwarzer Pfeffer, gemahlen 0.575g 1kcal
Kreuzkümmel, gemahlen 2.04g 8kcal
Spinat, Babyspinat 60g 13kcal

Recipe Tags:

Whole30 Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tbsp olive oil
0.5 medium onion diced
4 cloves garlic cloves finely chopped
176 g brussels sprouts shaved or finely sliced
1 zucchini grated
1 tsp cumin
0.5 tsp salt
0.25 tsp pepper
60 g packed baby spinach
4 large eggs
4 g fresh cilantro chopped
1 large avocado for garnish
Instructions
Heat olive oil in a saute pan on medium heat. Add the onion and cook for 2-3 minutes, or until the onion becomes translucent. Add the garlic and cook an additional minute.
Add the shaved brussels sprouts and cook for 4-5 minutes, stirring frequently. When the brussels sprouts have softened, add the zucchini and spices and stir for another minute.
Add the baby spinach and stir until it just starts to wilt, then turn the heat to low.
Flatten the mixture with a spatula and create 5 small wells, then crack the eggs into each well.
Cook until the eggs are done to your liking. You can also add a lid to steam and cook the eggs faster.
Sprinkle the fresh cilantro on top and garnish with sliced avocado.

Nährwertangaben 
Portionsgröße  224 g | ml
Menge pro Portion  216
905
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 20%
Gesättigte Fettsäuren  3g 15%
Natrium 307mg 13%
Gesamte Kohlenhydrate  12g 4%
Ballaststoffe  5.4g 19%
Zucker  2.2g
Protein  9.7g 19%
Vitamin D 0.8mcg 4%
Kalzium 78mg 6%
Eisen  2.5mg 14%
Kalium 807mg 17%
* 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 133.274 mcg 15%
Thiamin [B1] 0.146 mg 12%
Riboflavin [B2] 0.324 mg 25%
Niacin [B3] 1.58 mg 10%
Pantothensäure [B5] 1.562 mg 31%
Vitamin B6 0.422 mg 25%
Cobalamin [B12] 0.356 mcg 0%
Folat [B9] 104.32 mcg 0%
Vitamin C 61.753 mg 69%
Vitamin D 0.8 mcg 4%
Vitamin E 2.405 mg 16%
Vitamin K 77.054 mcg 64%
Betain 0.839 mg 0%
Cholin 132.135 mg 24%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  12.2 g 4%
Sugars 2.2 g 4%
Ballaststoffe  5.4 g 19%
Carbohydrate 11.7 g 0%
Netto-Kohlenhydrate 10g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.438 g 0%
Arginin 0.547 g 0%
Asparaginsäure 0.874 g 0%
Cystein 0.149 g 0%
Glutaminsäure 1.05 g 0%
Glycin 0.292 g 0%
Histidin 0.214 g 0%
Isoleucin 0.42 g 0%
Leucin 0.662 g 0%
Lysin 0.585 g 0%
Methionin 0.206 g 0%
Phenylalanin 0.418 g 0%
Prolin 0.306 g 0%
Serin 0.515 g 0%
Threonin 0.345 g 0%
Tryptophan 0.11 g 0%
Tyrosin 0.272 g 0%
Valin 0.532 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 78.15 mg 6%
Kupfer 0.23 mg 25%
Fluorid 3.53 mcg 0%
Eisen  2.49 mg 14%
Magnesium 61.68 mg 15%
Mangan 0.47 mg 21%
Phosphor 201.7 mg 16%
Kalium 807.32 mg 17%
Selen 13.98 mcg 25%
Natrium 306.67 mg 13%
Zink 1.6 mg 15%
andere
Nährstoff Menge  DV
Wasser 182.812 g 0%
Asche 3.137 g 0%