Recipes · Korean · Breakfast
5-Minute Microwave Korean Steamed Eggs
One serving has 349 kcal and 33 g protein, and at least a fifth of a woman's daily need of selenium (115%), riboflavin (111%), choline (85%), cobalamin (48%), phosphorus (39%) and vitamin K (36%). Ready in 10 minutes.
- Preparation: 5 min
- Cooking: 5 min
- Makes: 1 serving (498 g)
- Difficulty: Easy
- Diets: Low carb, Paleo, Ketogenic (Keto)
- Contains: celery, egg, fish, poultry, sesame
Ingredients
- 100 g Egg, whole, raw
- 132 g Egg, white, raw, fresh
- 240 g Soup, stock, chicken, home-prepared
- 15 g Onions, green, raw
- 5 g Fish sauce
- 5 g Sesame oil
- 1 g Salt, table
Method
- Combine 2 eggs, 4 egg whites, 1 cup chicken bone broth, 1 chopped green onion, 1 tsp fish sauce, 1 tsp sesame oil, and 1/2 tsp salt in a bowl. Mix well.
- Cover the bowl with a plate and place it in the microwave. Microwave for 4-5 minutes, checking for doneness after 4 minutes. Adjust the time as needed based on your microwave’s power.
- Remove and serve, optionally with 1/2 cup of cooked rice (white, brown, or your choice). You can also garnish with chopped cilantro or sesame seeds. Enjoy!
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 349 kcal | 16% |
| Carbohydrates | 11.7 g | |
| Water | 430 mL | |
| Fiber | 0.39 g | 1% |
| Protein | 33.4 g | 70% |
| Tryptophan | 0.17 g | |
| Threonine | 0.59 g | |
| Isoleucine | 0.87 g | |
| Leucine | 1.3 g | |
| Lysine | 1.1 g | |
| Methionine | 0.53 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 0.91 g | |
| Tyrosine | 0.6 g | |
| Valine | 1.1 g | |
| Histidine | 0.38 g | |
| Fat | 18.1 g | |
| Monounsaturated | 7 g | |
| Polyunsaturated | 4.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4 g | |
| Saturated | 4.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 418 mg | |
| Calcium | 77.6 mg | 8% |
| Copper | 0.18 mg | 20% |
| Iron | 2.5 mg | 14% |
| Magnesium | 46.9 mg | 15% |
| Manganese | 0.02 mg | 1% |
| Phosphorus | 275 mg | 39% |
| Potassium | 655 mg | 14% |
| Selenium | 63.3 µg | 115% |
| Sodium | 1,474 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 1.2 mg | 111% |
| Niacin (vitamin B3) | 4.1 mg | 30% |
| Pantothenic acid (vitamin B5) | 0.25 mg | 5% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 100 µg | 25% |
| Cobalamin (vitamin B12) | 1.2 µg | 48% |
| Choline | 360 mg | 85% |
| Vitamin A | 190 µg | 27% |
| Vitamin C | 3.3 mg | 4% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.3 mg | 8% |
| Vitamin K | 32.5 µg | 36% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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