Egg Salad on Toast
Egg Salad on Toast - High protein snack with Scandinavian roots
Healthy, because
Even smarter
Nutritional values
Eggs support vision with their fat-soluble vitamin A and contribute to beautiful skin. In addition to iodine pickled herring adds vital omega-3 fatty acids to the plate, which reduce the risk of cardiovascular disease and cannot be produced by the body itself.
Even vegetarians do not have to do without the delicious Scandinavian bread: Then simply replace the pickled herring with walnut kernels, which you sprinkle over the bread at the end.
(Percentage of daily recommendation)
| Calorie | 275 cal. | (13 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 11.3 μg | (57 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 3.6 μg | (6 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 15.5 μg | (34 %) | ||
| Vitamin B₁₂ | 4.2 μg | (140 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 442 mg | (11 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 55 mg | (18 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 121 mg | |||
| Cholesterol | 186 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 3 eggs
- 1 red onion
- 1 scallion
- 2 Radish
- 2 Dill
- 5 ozs Pickled herring
- 2 Tbsps Yogurt (3.5% fat)
- 1 generous pinch Curry powder
- 2 Tbsps Sour cream
- 1 tsp Mustard
- 1 tsp lemon juice
- salt
- peppers
- 4 slices whole grain Rye bread
- 2 tsps Caper
- 1 tsp pink Peppercorns
Preparation steps
Hard boil eggs in boiling water in about 10 minutes.
Meanwhile, peel onion and cut into fine rings. Clean and wash the spring onion and radish. Cut spring onions into rings and radishes into fine slices.
Wash dill, shake dry, and pluck off tips. Pat the pickled herring dry and cut it into pieces.
Quench the eggs, peel and halve them. Remove yolks, mash finely with a fork in a bowl and mix with yogurt, curry, sour cream, mustard and lemon juice. Finely dice egg whites, mix in and season spread with salt and pepper.
Toast the bread. Spread egg spread on toast slices and top with pickled herring, onions, and radishes. Sprinkle with capers and scallions and garnish with dill and pink pepper.
