BreakfastVegetarian€
Creamy Scrambled Eggs
A perfectly balanced meal: silky scrambled eggs served with crunchy whole-grain bread and fresh vegetables. The ideal combination of protein, fiber, and healthy fats for long-lasting energy.
Prep time
5 min
Cook time
5 min
Total time
10 min
Servings
1
Recipe
Eggs
Eggs, Grade A, Large, egg whole
4 pieceButter, stick, unsalted
1 tbspSalt, table, iodized
1 pinchChives, raw
1 tbspSide dish
Bread, mulitgrain, commercial
2 sliceTomatoes, grape, raw
100 gSpinach, baby
50 gOil, olive, extra virgin
1 tspLemon juice, raw
0.5 tspCalories:640.1 kcal
Protein:36 g
Carbohydrates:35 g
Fiber:7.7 g
Water:331.6 ml
Fat:39.5 g
Micronutrients
Sugar:4.9 g
Saturated fat:15.1 g
Cholesterol:776.3 mg
Sodium:731.5 mg
Potassium:1015.5 mg
Calcium:236.6 mg
Iron:6.2 mg
Magnesium:135.9 mg
Zinc:4.1 mg
Phosphorus:592.8 mg
Vitamin C:50.2 mg
Vitamin A:596.8 µg
Vitamin D:4 µg
Vitamin B12:1.8 µg
Instructions
1
Toast the bread in a toaster or in a dry pan until golden-brown. In a small bowl, mix the spinach and cherry tomatoes, season with olive oil, lemon juice, and a pinch of salt. Prepare the plates.
2
Crack the eggs into a bowl, add salt and pepper. Whisk vigorously for 30 seconds to incorporate air.
3
Heat the pan over medium-low heat. Add the butter and wait for it to melt and lightly foam.
4
Pour in the egg mixture. Once the edges set, gently push the mixture toward the center with a spatula. Continue slowly. When the eggs are still slightly moist and glossy (about 85% cooked), remove the pan from the heat.
5
Immediately transfer the eggs onto a plate next to the toasted bread. Add the prepared salad. Sprinkle the eggs with chives and serve right away.
Nutritional benefits
The vitamin C present in tomatoes and lemon juice significantly boosts the absorption of non-heme iron from spinach and eggs, directly helping to reduce fatigue and exhaustion.
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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.