Recipes · Colombian · Breakfast
Huevos Pericos
One serving has 240 kcal and 16 g protein, and at least a fifth of a woman's daily need of choline (84%), selenium (67%), vitamin K (63%), riboflavin (52%), cobalamin (45%) and pantothenic acid (38%). Ready in 10 minutes.
- Preparation: 5 min
- Cooking: 5 min
- Makes: 1 serving (196 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Dairy-free, Low carb
- Contains: egg
Ingredients
- 120 g Eggs, whole, raw
- 50 g Tomatoes, raw
- 20 g Scallions, raw
- 6 g Vegetable oil
- 0.4 g Salt
Method
- Finely chop the tomato and scallion.
- Heat the oil in a nonstick pan over medium heat and cook the scallion and tomato for 3 minutes until softened.
- Beat the eggs lightly with the salt and pour them into the pan.
- Stir gently and continuously with a spatula for 2-3 minutes until just set but still soft, then remove from the heat immediately so they don't overcook.
- Serve right away, traditionally with arepa or bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 240 kcal | 11% |
| Carbohydrates | 4.3 g | |
| Water | 157 mL | |
| Fiber | 1.1 g | 4% |
| Protein | 15.9 g | 33% |
| Tryptophan | 0.21 g | |
| Threonine | 0.7 g | |
| Isoleucine | 0.83 g | |
| Leucine | 1.3 g | |
| Lysine | 1.1 g | |
| Methionine | 0.46 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 0.84 g | |
| Tyrosine | 0.62 g | |
| Valine | 1.1 g | |
| Histidine | 0.38 g | |
| Fat | 17.6 g | |
| Monounsaturated | 5.8 g | |
| Polyunsaturated | 5.8 g | |
| Docosahexaenoic Acid (DHA) | 0.07 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.9 g | |
| Saturated | 4.7 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 446 mg | |
| Calcium | 86.7 mg | 9% |
| Copper | 0.13 mg | 14% |
| Iron | 2.5 mg | 14% |
| Magnesium | 23.9 mg | 8% |
| Manganese | 0.12 mg | 7% |
| Phosphorus | 257 mg | 37% |
| Potassium | 339 mg | 7% |
| Selenium | 37 µg | 67% |
| Sodium | 331 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.08 mg | 7% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 0.49 mg | 3% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 0.26 mg | 20% |
| Folate (vitamin B9) | 76.7 µg | 19% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 357 mg | 84% |
| Vitamin A | 223 µg | 32% |
| Vitamin C | 10.6 mg | 14% |
| Vitamin D (D2 + D3) | 98.4 IU | 16% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 56.7 µg | 63% |
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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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