Your Recipe

The Beggle

Ingredient Amount Calories
Peppers, raw, red, sweet 29.75g 8kcal
Cheese feta 18.75g 50kcal
Olive oil 14g 124kcal
Rolls, wheat 106g 289kcal
Onions, yellow, raw 35.75g 14kcal

Recipe Tags:

Food

Recipe Instructions:

1 everything bagel
1 tablespoon extra-virgin olive oil
1/4 green bell pepper, deseeded and julienned
1/4 medium yellow onion, chopped
1/8 cup feta cheese, crumbled

Directions
Heat olive oil in a pan over medium-low heat.
Add onion and cook until they begin to brown.
Add bell pepper and cook for five more minutes.
Reserve cooked onions and bell pepper in a bowl.
Toast bagel while you cook the egg over easy. Salt and pepper the egg. (I usually just cook the egg in the same pan as the onions and pepper, using the remnants of the olive oil.)
Sprinkle feta on bagel, top with peppers and onion, and then egg.
I usually press down on the bagel to get the yolk running throughout the sandwich, but do whatever feels right to you!

Nutrition Facts
Portion Size 204 g | ml
Amount Per Portion 484
2026
kcal
kilojoules
% Daily Value *
Total Fat 25g 32%
Saturated Fat 6g 30%
Sodium 771mg 34%
Total Carbohydrate 54g 20%
Dietary Fiber 5.3g 19%
Sugar 3g
Protein 12g 25%
Vitamin D 0.1mcg 0%
Calcium 287mg 22%
Iron 4.2mg 23%
Potassium 262mg 6%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 70.145 mcg 8%
Thiamin [B1] 0.504 mg 42%
Riboflavin [B2] 0.473 mg 36%
Niacin [B3] 4.793 mg 30%
Pantothenic acid [B5] 0.661 mg 13%
Vitamin B6 0.247 mg 15%
Cobalamin [B12] 0.317 mcg 0%
Floate [B9] 117.205 mcg 0%
Vitamin C 41.012 mg 46%
Vitamin D 0.075 mcg 0%
Vitamin E 2.901 mg 19%
Vitamin K 13.085 mcg 11%
Betaine 0.044 mg 0%
Choline 24.418 mg 4%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 54.4 g 20%
Sugars 3 g 6%
Dietary fiber 5.3 g 19%
Carbohydrate 2.5 g 0%
Net carbs 51.4g
Aminoacids
Nutrient Amount DV
Alanine 0.432 g 0%
Arginine 0.473 g 0%
Aspartic acid 0.655 g 0%
Cysteine 0.232 g 0%
Glutamic acid 3.588 g 0%
Glycine 0.37 g 0%
Histidine 0.284 g 0%
Isoleucine 0.497 g 0%
Leucine 0.9 g 0%
Lysine 0.451 g 0%
Methionine 0.229 g 0%
Phenylalanine 0.581 g 0%
Proline 1.282 g 0%
Serine 0.675 g 0%
Threonine 0.387 g 0%
Tryptophan 0.166 g 0%
Tyrosine 0.389 g 0%
Valine 0.611 g 0%
Minerals
Nutrient Amount DV
Calcium 286.58 mg 22%
Copper 0.18 mg 21%
Fluoride 0 mcg 0%
Iron 4.19 mg 23%
Magnesium 48.51 mg 12%
Manganese 1.17 mg 51%
Phosphorus 193.32 mg 15%
Potassium 261.5 mg 6%
Selenium 37.82 mcg 69%
Sodium 770.83 mg 34%
Zinc 1.64 mg 15%
Other
Nutrient Amount DV
Water 109.213 g 0%
Ash 3.487 g 0%