Your Recipe

ZUCCHINI EGG NESTS

Ingrédient Quantité Calories
Courgettes 646g 136kcal
Œuf cru entier 300g 429kcal
Fromage, parmesan, râpé 30g 126kcal

Recipe Instructions:

INGREDIENTS

2 large zucchini spiralized
6 large eggs
6 tbsp shredded parmesan cheese
salt and pepper to taste

INSTRUCTIONS
Preheat oven to. 400°F. Lightly grease the interior of six ramekins. You want ones that are 3.5 inches wide.
Use a few paper towels to squeeze water from zucchini.

Gather zucchini to form into the shape of nests and add to each ramekin, filling each 2/3 full. Zucchini shrinks during cooking so you want to make them taller than you want the final outcome to be.
Break open an egg and drop half of the egg white into one of the ramekins. Set egg yolk and remaining egg white aside. Repeat with other eggs and ramekins.
Sprinkle 1 tbsp cheese to each ramekin. Gently toss zucchini noodles in cheese and egg whites. Both of these will help bind the noodles together.
Bake nests for about 15 minutes or until zucchini is cooked but still crunchy.
Gently add egg yolk and remaining egg white into each ramekin.
Bake for 7-10 minutes until eggs are set. Garnish with pepper, salt and scallions.

Valeurs nutritives
Taille des portions 163 g | ml
Quantité par portion 115
482
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 6.6g 8%
Gras saturés 2.4g 12%
Sodium 162mg 7%
Total des glucides 4.3g 2%
Fibres alimentaires 1.2g 4%
Sucre 0.2g
Protéine 11g 21%
Vitamine D 1mcg 5%
Calcium 95mg 7%
Fer 1.7mg 10%
Potassium 572mg 12%
* 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.
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Vitamines
nutriment Quantité DV
Vitamine A 118.317 mcg 13%
Thiamine [B1] 0.067 mg 6%
Riboflavine [B2] 0.285 mg 22%
Niacine [B3] 0.8 mg 5%
Acide pantothénique [B5] 1.184 mg 24%
Vitamine B6 0.242 mg 14%
Cobalamine [B12] 0.513 mcg 0%
Floate [B9] 45.033 mcg 0%
Vitamine C 36.714 mg 41%
Vitamine D 1 mcg 5%
Vitamine E 0.525 mg 4%
Vitamine K 0.64 mcg 1%
Bétaïne 0.16 mg 0%
Choline 147.705 mg 27%
Carbohydrates
nutriment Quantité DV
Total des glucides 4.3 g 2%
Sugars 0.2 g 0%
Fibres alimentaires 1.2 g 4%
Carbohydrate 3.7 g 0%
Glucides nets 4.1g
acides aminés
nutriment Quantité DV
Alanine 0.52 g 0%
Arginine 0.534 g 0%
Acide aspartique 1.022 g 0%
Cystéine 0.167 g 0%
Acide glutamique 1.15 g 0%
Glycine 0.327 g 0%
Histidine 0.218 g 0%
Isoleucine 0.441 g 0%
Leucine 0.714 g 0%
Lysine 0.619 g 0%
Méthionine 0.232 g 0%
Phénylalanine 0.443 g 0%
Proline 0.348 g 0%
Sérine 0.605 g 0%
Thréonine 0.349 g 0%
Tryptophane 0.109 g 0%
Tyrosine 0.328 g 0%
Valine 0.561 g 0%
Minéraux
nutriment Quantité DV
Calcium 94.81 mg 7%
Cuivre 0.14 mg 16%
Fluorure 0.55 mcg 0%
Fer 1.75 mg 10%
Magnésium 43.28 mg 10%
Manganèse 0.23 mg 10%
Phosphore 230.83 mg 18%
Potassium 572.39 mg 12%
Sélénium 17.42 mcg 32%
Sodium 161.73 mg 7%
Zinc 1.76 mg 16%
autres
nutriment Quantité DV
Eau 139.054 g 0%
Cendres 2.018 g 0%