BreakfastLow carb€€
Sočna zloženka s šunko in brokolijem iz pečice
Beljakovinsko bogata jed iz enega pekača, z nizko vsebnostjo ogljikovih hidratov. Hrustljav brokoli, kocke šunke in kremna jajčna osnova s sirom za popoln 'meal-prep' obrok.
Prep time
15 min
Cook time
35 min
Total time
50 min
Servings
6
Recipe
Broccoli, raw
1 headHam, sliced, restaurant
250 gEggs, Grade A, Large, egg whole
8 pieceMilk, whole, 3.25% milkfat, with added vitamin D
80 mlYogurt, Greek, plain, whole milk
60 gCheese, cheddar
100 gOnions, yellow, raw
1 mediumMustard, prepared, yellow
1 tspSpices, garlic powder
0.5 tspSalt, table, iodized
0.5 tspSpices, pepper, black
0.25 tspOil, olive, extra virgin
Per servingTotal
Calories:260 kcal1559.7 kcal
Protein:23.6 g141.5 g
Carbohydrates:9 g54 g
Fiber:2 g11.9 g
Water:175.6 ml1053.6 ml
Fat:14.6 g87.7 g
Micronutrients
Sugar:4.4 g26.4 g
Saturated fat:6.3 g37.9 g
Cholesterol:267.1 mg1602.8 mg
Sodium:832.3 mg4993.9 mg
Potassium:564.8 mg3388.6 mg
Calcium:215.3 mg1291.7 mg
Iron:2.1 mg12.5 mg
Magnesium:38.4 mg230.2 mg
Zinc:2.6 mg15.6 mg
Phosphorus:382.7 mg2296.3 mg
Vitamin C:53.6 mg321.3 mg
Vitamin A:187.4 µg1124.1 µg
Vitamin D:1.6 µg9.6 µg
Vitamin B12:0.9 µg5.5 µg
Instructions
1
Pečico segrejte na 190 °C. Pekač namastite z malo olja ali masla.
2
V loncu zavrite vodo. Brokolijeve cvetove stresite v krop in kuhajte le 2 minuti (blanširanje). Brokoli mora ostati živo zelen in hrustljav. Takoj ga odcedite in splaknite pod mrzlo vodo, da ustavite kuhanje. Dobro osušite (to prepreči vodeno zloženko).
3
V pripravljen pekač enakomerno razporedite blanširan brokoli, kocke šunke in sesekljano čebulo.
4
V veliki skledi z metlico stepite jajca, mleko, grški jogurt (ali zrnati sir), gorčico, česen v prahu, sol in poper. Mešajte, dokler zmes ni enotna.
5
Jajčno mešanico prelijte čez sestavine v pekaču. Z vilico narahlo potresite pekač, da se tekočina razporedi v vse kotičke.
6
Po vrhu potresite nariban sir.
7
Pecite 30–35 minut, dokler se jajca na sredini ne strdijo (sredica ne sme biti tekoča) in sir po vrhu zlato porjavi. Vzemite iz pečice in pustite počivati 5–10 minut pred rezanjem.
Nutritional benefits
Zaradi vsebnosti sulforafana iz brokolija in pustih beljakovin, ta jed podpira naravne procese razstrupljanja telesa.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.