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Spaghetti Squash Breakfast with Avocado and Egg

Ingrédient Quantité Calories
Avocats 150g 240kcal
Courge d'hiver 450g 153kcal
Œuf cru entier 100g 143kcal
Ketchup, faible en sodium 68g 69kcal
Sauce, salsa, prête à servir 72g 21kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

1 small spaghetti squash
▢4 tbsp salsa divided
▢1 avocado chopped & divided
▢2 large eggs
▢4 tbsp low sodium ketchup divided

Instructions
Preheat oven to 400 F degrees F. Cut spaghetti squash in half lengthwise and scoop the seeds out. Place cut side down on a baking sheet lined with parchment paper and bake for 30 minutes.
Remove from the oven and let cool until safe to the touch, about 15 minutes. Increase oven temperature to 425 degrees F. Using a fork, separate spaghetti squash into strands leaving them inside the shells.

Add 2 tbsp of salsa to each half and mix gently with a fork. Top with 1/2 avocado and break 1 egg on top of each shell. If you like runny egg yolk, do not make a well in the middle of the squash and break the egg on top. For a fully baked egg, sink it more into squash.
Bake for 20 – 22 minutes or until the egg whites appear to be set. Serve hot drizzled with ketchup.

Valeurs nutritives
Taille des portions 420 g | ml
Quantité par portion 313
1309
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 16g 21%
Gras saturés 3.2g 16%
Sodium 348mg 15%
Total des glucides 38g 14%
Fibres alimentaires 9.2g 33%
Sucre 14g
Protéine 11g 21%
Vitamine D 1mcg 5%
Calcium 116mg 9%
Fer 2.9mg 16%
Potassium 1415mg 30%
* 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 255.37 mcg 28%
Thiamine [B1] 0.153 mg 13%
Riboflavine [B2] 0.533 mg 41%
Niacine [B3] 3.346 mg 21%
Acide pantothénique [B5] 2.319 mg 46%
Vitamine B6 0.744 mg 44%
Cobalamine [B12] 0.445 mcg 0%
Floate [B9] 142.75 mcg 0%
Vitamine C 37.253 mg 41%
Vitamine D 1 mcg 5%
Vitamine E 3.305 mg 22%
Vitamine K 20.993 mcg 17%
Bétaïne 0.968 mg 0%
Choline 189.008 mg 34%
Carbohydrates
nutriment Quantité DV
Total des glucides 37.8 g 14%
Sugars 14.3 g 29%
Fibres alimentaires 9.2 g 33%
Carbohydrate 26.1 g 0%
Glucides nets 23.5g
acides aminés
nutriment Quantité DV
Alanine 0.598 g 0%
Arginine 0.664 g 0%
Acide aspartique 1.238 g 0%
Cystéine 0.187 g 0%
Acide glutamique 1.742 g 0%
Glycine 0.419 g 0%
Histidine 0.256 g 0%
Isoleucine 0.532 g 0%
Leucine 0.842 g 0%
Lysine 0.682 g 0%
Méthionine 0.261 g 0%
Phénylalanine 0.548 g 0%
Proline 0.451 g 0%
Sérine 0.706 g 0%
Thréonine 0.436 g 0%
Tryptophane 0.151 g 0%
Tyrosine 0.4 g 0%
Valine 0.654 g 0%
Minéraux
nutriment Quantité DV
Calcium 115.9 mg 9%
Cuivre 0.39 mg 43%
Fluorure 5.8 mcg 0%
Fer 2.86 mg 16%
Magnésium 69.07 mg 16%
Manganèse 0.56 mg 24%
Phosphore 210.47 mg 17%
Potassium 1414.79 mg 30%
Sélénium 17.11 mcg 31%
Sodium 348.01 mg 15%
Zinc 1.72 mg 16%
autres
nutriment Quantité DV
Eau 350.373 g 0%
Cendres 4.858 g 0%