Your Recipe

Savory Oatmeal With Spinach and Poached Eggs

Ingrédient Quantité Calories
Ciboulette 5.91g 2kcal
Œuf cru entier 200g 286kcal
Avoine 80g 311kcal
Huile d'olive 28.4g 251kcal
Fromage, parmesan, râpé 113.398g 477kcal
Poivre noir moulu 2.875g 7kcal
Oignons, jaunes, crus 55g 21kcal
Sel, casher 3.75g 0kcal
Épinards, bébé 60g 13kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tablespoons olive oil

½ medium yellow onion, chopped

1 cup old-fashioned rolled oats

2 cups water

4 ounces Parmesan cheese, grated (about 1 cup), divided

1 ¾ teaspoons kosher salt, divided

1 ¼ teaspoons black pepper, divided

2 cups baby spinach (about 2 oz.)

4 large eggs, poached

2 tablespoons chopped fresh chives

Directions
Heat oil in a medium skillet over medium-high. Add onion and cook, stirring occasionally, until tender, 3 to 4 minutes. Stir in oats; cook 1 minute. Add water and bring to a boil. Reduce heat to medium, and simmer, stirring often, until oats are tender, about 8 minutes. Remove from heat.

Stir ¾ cup cheese, ¾ teaspoon salt, and ¼ teaspoon pepper into oats mixture. Spoon ½ cup of oats mixture into each of 4 serving bowls; top each with ½ cup spinach and 1 poached egg. Sprinkle evenly with remaining 1 teaspoon each salt and pepper, and top evenly with remaining ¼ cup cheese. Sprinkle evenly with chives.

Valeurs nutritives
Taille des portions 137 g | ml
Quantité par portion 342
1431
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 21g 27%
Gras saturés 7.2g 36%
Sodium 953mg 41%
Total des glucides 19g 7%
Fibres alimentaires 2.8g 10%
Sucre 0.2g
Protéine 19g 37%
Vitamine D 1mcg 5%
Calcium 306mg 24%
Fer 2.3mg 13%
Potassium 333mg 7%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 190.502 mcg 21%
Thiamine [B1] 0.194 mg 16%
Riboflavine [B2] 0.386 mg 30%
Niacine [B3] 0.352 mg 2%
Acide pantothénique [B5] 1.181 mg 24%
Vitamine B6 0.165 mg 10%
Cobalamine [B12] 0.828 mcg 0%
Floate [B9] 53.774 mcg 0%
Vitamine C 5.961 mg 7%
Vitamine D 1 mcg 5%
Vitamine E 1.558 mg 10%
Vitamine K 11.288 mcg 9%
Bétaïne 0.278 mg 0%
Choline 151.177 mg 27%
Carbohydrates
nutriment Quantité DV
Total des glucides 19.1 g 7%
Sugars 0.2 g 0%
Fibres alimentaires 2.8 g 10%
Carbohydrate 13.7 g 0%
Glucides nets 18.9g
acides aminés
nutriment Quantité DV
Alanine 0.55 g 0%
Arginine 0.654 g 0%
Acide aspartique 0.969 g 0%
Cystéine 0.219 g 0%
Acide glutamique 1.599 g 0%
Glycine 0.39 g 0%
Histidine 0.237 g 0%
Isoleucine 0.479 g 0%
Leucine 0.81 g 0%
Lysine 0.6 g 0%
Méthionine 0.254 g 0%
Phénylalanine 0.524 g 0%
Proline 0.456 g 0%
Sérine 0.641 g 0%
Thréonine 0.397 g 0%
Tryptophane 0.131 g 0%
Tyrosine 0.369 g 0%
Valine 0.622 g 0%
Minéraux
nutriment Quantité DV
Calcium 306.29 mg 24%
Cuivre 0.2 mg 22%
Fluorure 0.8 mcg 0%
Fer 2.31 mg 13%
Magnésium 68.36 mg 16%
Manganèse 1.21 mg 52%
Phosphore 395.85 mg 32%
Potassium 333.28 mg 7%
Sélénium 25.7 mcg 47%
Sodium 953.38 mg 41%
Zinc 2.78 mg 25%
autres
nutriment Quantité DV
Eau 73.876 g 0%
Cendres 3.244 g 0%