Smarter Scrambled Eggs on Whole-grain Bread
Smarter Scrambled Eggs on Whole-grain Bread - Tender and crispy combined in a perfectly delicious way
Healthy, because
Even smarter
Nutritional values
Pumpkin and sunflower seeds provide plenty of unsaturated fatty acids and many minerals, easily making up for their high fat content. This dish is also rich in provitamin A (important for vision and good skin) and vitamin B12, which protects the heart, among other things.
Add some grated cheese for more flavor as well as calcium and protein.
(Percentage of daily recommendation)
| Calorie | 338 cal. | (16 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 27.2 μg | (60 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 502 mg | (13 %) | ||
| Calcium | 121 mg | (12 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 57 mg | |||
| Cholesterol | 358 mg |
Ingredients
- Ingredients
- 1 Tbsp Pumpkin seed
- 1 Tbsp Sunflower seed
- 3 eggs
- 3 Tbsps
- salt
- peppers
- ½ bunch Arugula
- 2 slices Whole Grain Rye Rolls
Kitchen utensils
Preparation steps
Toast pumpkin and sunflower seeds in a dry non-stick pan until fragrant. Remove from heat and let cool on a plate.
Whisk eggs and milk together in a bowl. Stir in nuts. Season with salt and pepper. Wipe pan with a paper towel.
Add beaten eggs to the pan and cook until set over low heat while pushing egg from edge to the center with a spatula.
Rinse arugula, shake dry, remove thick stems and coarsely chop the leaves.
Top bread slices with scrambled eggs. sprinkle with arugula and serve.
