Recipes · American · Kids' Meals
Egg and Vegetable Butterfly Plate
One serving has 109 kcal and 8 g protein, and at least a fifth of a woman's daily need of vitamin K (38%), choline (36%), selenium (30%), riboflavin (27%), cobalamin (25%) and vitamin A (24%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (122 g)
- Difficulty: Easy
- Diets: Organic, Vegetarian, Halal, Kosher
- Contains: dairy, egg
Ingredients
- 50 g Egg, whole, cooked, hard-boiled
- 20 g Lettuce, green leaf, raw
- 20 g Cucumber, raw
- 20 g Tomatoes, raw
- 5 g Olives, black
- 3 g Cheese, Cheddar
- 2 g Chives, raw
- 2 g Olives, black
Method
- Boil the Egg: Place the egg in a small pot and cover with water. Bring to a boil and let it cook for 10 minutes. Once boiled, cool the egg under cold water and peel the shell. Cut the egg in half lengthwise.
- Prepare the "Butterfly" Body and Face: Place one half of the boiled egg (cut side down) in the center of a plate. This will be the body of the butterfly. Cut a thin slice from the boiled egg to make the "face" and place it above the egg half.
- Add the "Wings": Arrange the fresh lettuce leaves (20g) on both sides of the egg to create the butterfly's wings. Place the halved cherry tomatoes (20g) near the lettuce leaves as colorful parts of the wings. Add the cucumber slices (20g) below the cherry tomato halves.
- Decorate: Place black olive slices (5g) on top of the cucumber and tomato halves to add decoration to the butterfly wings. Use small black olive pieces (2g) to create the eyes of the butterfly on the round "face" of the egg. Use a small piece of cheddar cheese (3g) to make a smile.
- Add the Antennae: Place two fresh chive pieces (2g) above the egg face to represent the butterfly’s antennae.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 109 kcal | 5% |
| Carbohydrates | 3.3 g | |
| Water | 103 mL | |
| Fiber | 0.76 g | 3% |
| Protein | 7.7 g | 16% |
| Tryptophan | 0.08 g | |
| Threonine | 0.31 g | |
| Isoleucine | 0.36 g | |
| Leucine | 0.55 g | |
| Lysine | 0.47 g | |
| Methionine | 0.2 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.35 g | |
| Tyrosine | 0.26 g | |
| Valine | 0.4 g | |
| Histidine | 0.15 g | |
| Fat | 7.2 g | |
| Monounsaturated | 2.8 g | |
| Polyunsaturated | 0.83 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.7 g | |
| Saturated | 2.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 190 mg | |
| Calcium | 66.6 mg | 7% |
| Copper | 0.05 mg | 6% |
| Iron | 1.3 mg | 7% |
| Magnesium | 14.1 mg | 5% |
| Manganese | 0.06 mg | 3% |
| Phosphorus | 116 mg | 17% |
| Potassium | 185 mg | 4% |
| Selenium | 16.5 µg | 30% |
| Sodium | 140 mg | |
| Zinc | 0.77 mg | 10% |
| Thiamin (vitamin B1) | 0.06 mg | 5% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 0.26 mg | 2% |
| Pantothenic acid (vitamin B5) | 0.73 mg | 15% |
| Pyridoxine (vitamin B6) | 0.11 mg | 8% |
| Folate (vitamin B9) | 36.3 µg | 9% |
| Cobalamin (vitamin B12) | 0.59 µg | 25% |
| Choline | 154 mg | 36% |
| Vitamin A | 171 µg | 24% |
| Vitamin C | 6.9 mg | 9% |
| Vitamin D (D2 + D3) | 43.5 IU | 7% |
| Vitamin E | 0.82 mg | 5% |
| Vitamin K | 34.6 µg | 38% |
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.
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