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Healthy Easy
Scrambled eggs
Scrambled eggs
10 min total
Prep 5
Cook 5
2 servings
Recipe by
Nikos Galerakis
411 kcal
Energy
18 g
Protein
8 g
Carbs
34 g
Fat
Per serving.
Nutrient profile
Claims & reference intakes
15% — source of
30% — high in
Vitamin D
High · 2270%
Folate (Vitamin B9)
High · 123%
Selenium
High · 74%
Vitamin E
High · 51%
Vitamin B12
High · 47%
Vitamin B2 (Riboflavin)
High · 45%
Phosphorus
High · 42%
Vitamin B5 (Pantothenic Acid)
High · 36%
Vitamin A
Source · 26%
Vitamin B6
Source · 24%
Potassium
Source · 20%
Iron
Source · 19%
Zinc
Source · 19%
Vitamin C
Source · 16%
Copper
Source · 15%
Nutrients computed from matched USDA ingredients; claims assessed against EU Reg. 1169/2011 & 1924/2006 (≥15% NRV “source of”, ≥30% “high in”, per serving).
Ingredients
For 2 servings
10.0 gram
αλάτι ιωδιούχο
3.0 tablespoon
ελαιόλαδο
1.0 medium ( - " dia)
κρεμμύδι
1.0 medium whole ( - " dia)
ντομάτα
6.0 medium
αυγό
Method
4 steps
Προετοιμασία
1
Ψιλοκόβουμε τα λαχανικά και τα βάζουμε σε ένα μπολ
Τσιγαρισμα
1
Βάζουμε το λάδι στο τηγάνι και ζεστάνουμε στην συνέχεια βάζουμε τα λαχανικά νά τά τσιγαρισουμε
Τα αυγά
1
Ρίχνουμε τα αυγά πάνω από τα λαχανικά στο τηγάνι και αρχίζουμε να ανακατεύουμε όλο το υλικό συνεχόμενα
Σερβίρισμα
1
Όταν η υφή είναι αυτή που μας αρέσει , εγώ σέ προτιμάω να κρατάει ακόμα υγρά . Το κατεβάζουμε από την φωτιά και σερβίρουμε
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Nutrition Facts
Energy
821.7 kilocalorie
Protein
35.5 gram
Myristoleic acid (C14:1)
0.0 gram
Pentadecenoic acid (C15:1)
0.0 gram
Palmitoleic acid (C16:1, Omega-7)
1.0 gram
Heptadecenoic acid (C17:1)
0.0 gram
Oleic acid (C18:1, Omega-9)
37.2 gram
Gondoic acid (C20:1, Omega-9)
0.2 gram
Erucic acid (C22:1, Omega-9)
0.0 gram
Nervonic acid (C24:1, Omega-9)
0.0 gram
Linoleic acid (C18:2, Omega-6)
4.0 gram
Alpha-Linolenic acid (ALA) (C18:3, Omega-3)
0.1 gram
Gamma-Linolenic acid (GLA) (C18:3, Omega-6)
0.0 gram
Stearidonic acid (SDA) (C18:4, Omega-3)
0.0 gram
Eicosadienoic acid (C20:2, Omega-6)
0.0 gram
Eicosatrienoic acid (ETE) (C20:3, Omega-3)
0.0 gram
Dihomo-gamma-linolenic acid (DGLA) (C20:3, Omega-6)
0.1 gram
Arachidonic acid (ARA) (C20:4, Omega-6)
0.5 gram
Eicosapentaenoic acid (EPA) (C20:5, Omega-3)
0.0 gram
Adrenic acid (DTA) (C22:4, Omega-6)
0.0 gram
Docosapentaenoic acid (DPA) (C22:5, Omega-3)
0.0 gram
Docosahexaenoic acid (DHA) (C22:6, Omega-3)
0.2 gram
Pufa 2:5 N-3 (epa)
0.0 gram
Capric acid (C10:0)
0.0 gram
Lauric acid (C12:0)
0.0 gram
Myristic acid (C14:0)
0.1 gram
Pentadecylic acid (C15:0)
0.0 gram
Palmitic acid (C16:0)
11.1 gram
Margaric acid (C17:0)
0.1 gram
Stearic acid (C18:0)
3.3 gram
Arachidic acid (C20:0)
0.0 gram
Behenic acid (C22:0)
0.0 gram
Lignoceric acid (C24:0)
0.0 gram
Butyric acid (C4:0)
0.0 gram
Caproic acid (C6:0)
0.0 gram
Caprylic acid (C8:0)
0.0 gram
Palmitelaidic acid (C16:1)
0.0 gram
Linolelaidic acid (C18:2)
0.0 gram
Erucic acid (C22:1, Omega-9)
0.0 gram
Dietary Fiber
3.3 gram
Starch
0.0 gram
Lactose
0.0 gram
Maltose
0.0 gram
Sucrose
1.1 gram
Fructose
3.1 gram
Galactose
0.0 gram
Glucose
4.7 gram
Carotene, Alpha
124.2 microgram
Carotene, Beta
553.4 microgram
Choline
790.7 milligram
Folate (Vitamin B9)
490.3 microgram
Retinol
422.4 microgram
Vitamin A
2926.5 microgram
Vitamin B1 (Thiamin)
0.2 milligram
Vitamin B12
2.3 microgram
Vitamin B2 (Riboflavin)
1.3 milligram
Vitamin B3 (Niacin)
1.1 milligram
Vitamin B5 (Pantothenic Acid)
4.3 milligram
Vitamin B6
0.7 milligram
Vitamin C
25.0 milligram
Vitamin D
227.0 microgram
Vitamin E
12.2 milligram
Vitamin K
22.1 microgram
Vitamins And Other Components
0.0 gram
Calcium
190.9 milligram
Copper
0.3 milligram
Iron
5.4 milligram
Magnesium
56.2 milligram
Manganese
0.4 milligram
Phosphorus
584.1 milligram
Potassium
817.0 milligram
Selenium
81.6 microgram
Sodium
4256.3 milligram
Zinc
3.8 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
3.9 gram
Alcohol, Ethyl
0.0 gram
Amino Acids
0.0 gram
Arginine
2.3 gram
Ash
13.7 gram
Aspartic Acid
3.8 gram
Betaine
1.0 milligram
Caffeine
0.0 milligram
Cholesterol
982.1 milligram
Cryptoxanthin, Beta
23.8 microgram
Cystine
0.7 gram
Fluoride, F
6.9 microgram
Folic Acid
0.0 microgram
Glutamic Acid
5.2 gram
Glycine
1.2 gram
Histidine
0.8 gram
Iodine, I
508.0 microgram
Isoleucine
1.8 gram
Leucine
2.9 gram
Lipids
0.0 gram
Lutein + Zeaxanthin
1483.6 microgram
Lycopene
3161.1 microgram
Lysine
2.5 gram
Methionine
1.0 gram
Oleic Acid (Omega-9)
0.1 gram
Phytosterols
25.1 milligram
Proline
1.4 gram
Proximates
0.0 gram
Serine
2.6 gram
Theobromine
0.0 milligram
Threonine
1.5 gram
Tocopherol, Beta
0.0 milligram
Tocopherol, Delta
0.2 milligram
Tocopherol, Gamma
1.5 milligram
Tocotrienol, Alpha
0.2 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Tryptophan
0.5 gram
Tyrosine
1.3 gram
Valine
2.3 gram
Water
415.3 gram