Recipes · Israeli · Breakfast
Matzah Brei (Fried Matzo and Egg)
One serving has 290 kcal and 11 g protein, and at least a fifth of a woman's daily need of selenium (55%), choline (43%), riboflavin (35%), cobalamin (26%), phosphorus (23%) and vitamin A (23%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (118 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 30 g Matzo
- 60 g Eggs, whole, raw
- 15 g Milk, whole
- 8 g Butter, unsalted
- 0.4 g Salt
- 5 g Sugar
Method
- Break the matzo into small pieces and soak briefly in the milk for 1-2 minutes until softened but not mushy, then drain off any excess liquid.
- Beat the eggs with the salt and mix in the softened matzo.
- Melt the butter in a skillet over medium heat, pour in the matzo-egg mixture, and cook, stirring occasionally like scrambled eggs, for 4-5 minutes until just set and lightly golden in places.
- Serve hot, sprinkled with the sugar, and a little cinnamon if you like, for a sweet version, or with extra salt and pepper for a savory one.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 290 kcal | 14% |
| Carbohydrates | 31.3 g | |
| Water | 61.5 mL | |
| Fiber | 0.9 g | 3% |
| Protein | 11.1 g | 23% |
| Tryptophan | 0.14 g | |
| Threonine | 0.44 g | |
| Isoleucine | 0.54 g | |
| Leucine | 0.91 g | |
| Lysine | 0.65 g | |
| Methionine | 0.29 g | |
| Cystine | 0.23 g | |
| Phenylalanine | 0.58 g | |
| Tyrosine | 0.41 g | |
| Valine | 0.68 g | |
| Histidine | 0.27 g | |
| Fat | 13.1 g | |
| Monounsaturated | 4.2 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 6.3 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 242 mg | |
| Calcium | 56.5 mg | 6% |
| Copper | 0.07 mg | 8% |
| Iron | 2 mg | 11% |
| Magnesium | 16.4 mg | 5% |
| Manganese | 0.21 mg | 12% |
| Phosphorus | 160 mg | 23% |
| Potassium | 138 mg | 3% |
| Selenium | 30.2 µg | 55% |
| Sodium | 248 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 1.2 mg | 9% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.14 mg | 11% |
| Folate (vitamin B9) | 34.3 µg | 9% |
| Cobalamin (vitamin B12) | 0.62 µg | 26% |
| Choline | 183 mg | 43% |
| Vitamin A | 158 µg | 23% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 56.9 IU | 9% |
| Vitamin E | 0.84 mg | 6% |
| Vitamin K | 0.88 µg | 1% |
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
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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