Your Recipe

Green shakshuka

Ingrédient Quantité Calories
Avocats 200g 320kcal
Choux de Bruxelles 176g 76kcal
Coriandre 4g 1kcal
Oignons 110g 44kcal
Courgettes 323g 68kcal
Œuf cru entier 200g 286kcal
Ail 12g 18kcal
Sel de table 2.845g 0kcal
Huile d'olive 28g 248kcal
Poivre noir moulu 0.575g 1kcal
Cumin, moulu 2.04g 8kcal
Épinards, bébé 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.

Valeurs nutritives
Taille des portions 224 g | ml
Quantité par portion 216
905
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 16g 20%
Gras saturés 3g 15%
Sodium 307mg 13%
Total des glucides 12g 4%
Fibres alimentaires 5.4g 19%
Sucre 2.2g
Protéine 9.7g 19%
Vitamine D 0.8mcg 4%
Calcium 78mg 6%
Fer 2.5mg 14%
Potassium 807mg 17%
* 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 133.274 mcg 15%
Thiamine [B1] 0.146 mg 12%
Riboflavine [B2] 0.324 mg 25%
Niacine [B3] 1.58 mg 10%
Acide pantothénique [B5] 1.562 mg 31%
Vitamine B6 0.422 mg 25%
Cobalamine [B12] 0.356 mcg 0%
Floate [B9] 104.32 mcg 0%
Vitamine C 61.753 mg 69%
Vitamine D 0.8 mcg 4%
Vitamine E 2.405 mg 16%
Vitamine K 77.054 mcg 64%
Bétaïne 0.839 mg 0%
Choline 132.135 mg 24%
Carbohydrates
nutriment Quantité DV
Total des glucides 12.2 g 4%
Sugars 2.2 g 4%
Fibres alimentaires 5.4 g 19%
Carbohydrate 11.7 g 0%
Glucides nets 10g
acides aminés
nutriment Quantité DV
Alanine 0.438 g 0%
Arginine 0.547 g 0%
Acide aspartique 0.874 g 0%
Cystéine 0.149 g 0%
Acide glutamique 1.05 g 0%
Glycine 0.292 g 0%
Histidine 0.214 g 0%
Isoleucine 0.42 g 0%
Leucine 0.662 g 0%
Lysine 0.585 g 0%
Méthionine 0.206 g 0%
Phénylalanine 0.418 g 0%
Proline 0.306 g 0%
Sérine 0.515 g 0%
Thréonine 0.345 g 0%
Tryptophane 0.11 g 0%
Tyrosine 0.272 g 0%
Valine 0.532 g 0%
Minéraux
nutriment Quantité DV
Calcium 78.15 mg 6%
Cuivre 0.23 mg 25%
Fluorure 3.53 mcg 0%
Fer 2.49 mg 14%
Magnésium 61.68 mg 15%
Manganèse 0.47 mg 21%
Phosphore 201.7 mg 16%
Potassium 807.32 mg 17%
Sélénium 13.98 mcg 25%
Sodium 306.67 mg 13%
Zinc 1.6 mg 15%
autres
nutriment Quantité DV
Eau 182.812 g 0%
Cendres 3.137 g 0%