Recipes · Greek · Breakfast
Egg Scramble and Broccoli
One serving has 312 kcal and 20 g protein, and at least a fifth of a woman's daily need of vitamin C (119%), vitamin K (119%), choline (84%), riboflavin (66%), selenium (63%) and phosphorus (52%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (228 g)
- Difficulty: Easy
- Diets: Gluten-free, Lacto-Ovo Vegetarian, Low carb, Halal, Kosher, Seventh-day Adventist Diet
- Contains: dairy, egg
Ingredients
- 100 g Egg, whole, raw
- 100 g Broccoli, raw
- 15 g Cheese, goat, hard type
- 5 g Cream, fluid, heavy whipping
- 5 g Olive oil
- 1 g Salt, table
- 2 g Spices, pepper, black
Method
- Prepare the Egg Mixture: In a bowl, whisk the eggs, heavy cream, salt, and pepper until well combined and slightly frothy.
- Cook the Broccoli: Boil the broccoli in salted water for 3-4 minutes until tender. Drain and finely chop the broccoli.
- Scramble the Eggs: Heat olive oil over medium heat in a non-stick skillet. Add the boiled, chopped broccoli and sauté for 1-2 minutes. Pour the egg mixture over the broccoli. Gently stir and scramble the eggs with the broccoli until the eggs are softly set.
- Finish with Cheese: Remove the skillet from heat and sprinkle the grated cheese over the eggs. Allow the residual heat to melt the cheese slightly.
- Serve: Transfer the creamy scrambled eggs with broccoli to a plate. Garnish with fresh herbs if desired. Serve immediately.
- Chef’s Tips: Boiling the broccoli softens it for an easy incorporation with the scrambled eggs. Stir gently to keep the eggs soft and creamy. The grated cheese adds richness, and fresh herbs bring brightness to the dish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 312 kcal | 15% |
| Carbohydrates | 9.3 g | |
| Water | 173 mL | |
| Fiber | 3.1 g | 11% |
| Protein | 20.1 g | 42% |
| Tryptophan | 0.09 g | |
| Threonine | 0.27 g | |
| Isoleucine | 0.28 g | |
| Leucine | 0.56 g | |
| Lysine | 0.47 g | |
| Methionine | 0.17 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.31 g | |
| Tyrosine | 0.25 g | |
| Valine | 0.46 g | |
| Histidine | 0.19 g | |
| Fat | 22.5 g | |
| Monounsaturated | 8.8 g | |
| Polyunsaturated | 2.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.2 g | |
| Saturated | 9 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 432 mg | |
| Calcium | 242 mg | 24% |
| Copper | 0.17 mg | 19% |
| Iron | 2.9 mg | 16% |
| Magnesium | 43.9 mg | 14% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 365 mg | 52% |
| Potassium | 487 mg | 10% |
| Selenium | 34.7 µg | 63% |
| Sodium | 615 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.73 mg | 66% |
| Niacin (vitamin B3) | 1 mg | 7% |
| Pantothenic acid (vitamin B5) | 0.69 mg | 14% |
| Pyridoxine (vitamin B6) | 0.26 mg | 20% |
| Folate (vitamin B9) | 135 µg | 34% |
| Cobalamin (vitamin B12) | 1.1 µg | 44% |
| Choline | 357 mg | 84% |
| Vitamin A | 305 µg | 44% |
| Vitamin C | 89.2 mg | 119% |
| Vitamin D (D2 + D3) | 7 IU | 1% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 107 µg | 119% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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