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BreakfastMid-day mealVegetarianBalancedDairyEggs€

Green Protein Pancakes with Poached Egg and Refreshing Dressing

Name: Green Protein Pancakes with Poached Egg and Refreshing Dressing
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2
Ingredients: 100 g Flour, oat, whole grain; 100 g Spinach, baby; 100 g Cottage cheese, full fat, large or small curd; 2 piece Eggs, Grade A, Large, egg whole; 100 g Cabbage, green, raw; 1 pinch Salt, table, iodized; 1 tbsp Oil, olive, extra virgin; 2 piece Eggs, Grade A, Large, egg whole; 1 tbsp Vinegar, cider; 100 g Yogurt, Greek, plain, whole milk; 1 tsp Lemon juice, raw; Chives, raw; 0.5 medium Avocados, raw, all commercial varieties

A nutritious and balanced breakfast, packed with fiber and protein. These spinach pancakes with a poached egg are the perfect choice for a healthy start to the day.

Prep time15 min

Cook time15 min

Total time30 min

Servings2

Recipe

For the pancakes

Flour, oat, whole grain100 gSpinach, baby100 gCottage cheese, full fat, large or small curd100 gEggs, Grade A, Large, egg whole2 pieceCabbage, green, raw100 gSalt, table, iodized1 pinchOil, olive, extra virgin1 tbsp

For the filling and dressing

Eggs, Grade A, Large, egg whole2 pieceVinegar, cider1 tbspYogurt, Greek, plain, whole milk100 gLemon juice, raw1 tspChives, rawAvocados, raw, all commercial varieties0.5 medium

Blender,Non-stick pan,Medium-sized pot,Peeler or grater

Per servingTotal

Calories:586.2 kcal1172.3 kcal

Protein:33.9 g67.8 g

Carbohydrates:45.1 g90.2 g

Fiber:9.9 g19.7 g

Water:290 ml579.9 ml

Fat:30.5 g61 g

Micronutrients

Sugar:5.7 g11.3 g

Saturated fat:7.8 g15.5 g

Cholesterol:387 mg774 mg

Sodium:463.3 mg926.5 mg

Potassium:1040.9 mg2081.7 mg

Calcium:233.9 mg467.8 mg

Iron:5.3 mg10.5 mg

Magnesium:173.9 mg347.7 mg

Zinc:4.3 mg8.6 mg

Phosphorus:659.4 mg1318.7 mg

Vitamin C:36.3 mg72.6 mg

Vitamin A:326.2 µg652.3 µg

Vitamin D:2.1 µg4.1 µg

Vitamin B12:1.5 µg3 µg

Instructions

1In a blender, combine the oats, spinach, cottage cheese, two eggs and salt. Blend until you get a smooth, vibrant green mixture.
2Using a spatula, fold in the grated cabbage, which will add crunch and fiber to the pancakes.
3Heat a drop of olive oil in a pan and cook smaller, thicker pancakes (about 3 minutes on each side over medium heat).
4In a pot, bring water and vinegar to a boil, then reduce the heat so the water is just barely simmering. Use a spoon to create a gentle whirlpool and drop the egg into it. Poach for 3 minutes for a runny yolk.
5Meanwhile, prepare the dressing by mixing Greek yogurt, lemon juice and chopped chives.
6Place two pancakes on a plate, top with avocado slices and the poached egg, then drizzle everything with the yogurt sauce.

Nutritional benefits

Thanks to its high content of bioavailable protein and dietary fiber, this meal helps promote faster muscle recovery and keeps you feeling full throughout the morning.

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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.