Recipes · Greek · Breakfast
Strapatsada (Greek Scrambled Eggs with Tomato)
One serving has 386 kcal and 19 g protein, and at least a fifth of a woman's daily need of choline (86%), selenium (72%), riboflavin (68%), cobalamin (59%), phosphorus (49%) and pantothenic acid (43%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (306 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy, egg
Ingredients
- 120 g Eggs, whole, raw
- 150 g Tomatoes, raw
- 15 g Olive oil
- 20 g Feta cheese
- 0.3 g Oregano, dried
- 0.5 g Salt
- 0.3 g Black pepper
Method
- Grate the tomatoes on a box grater into a bowl, discarding the skins.
- Heat the olive oil in a nonstick pan and add the grated tomato, oregano, salt and pepper; cook over medium heat for 5-6 minutes until it reduces to a thick sauce.
- Beat the eggs lightly and pour into the pan.
- Stir gently and continuously over low-medium heat for 3-4 minutes until the eggs are softly set and creamy, not dry, folding them through the tomato.
- Crumble the feta over the top, let it warm through for a few seconds, and serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 386 kcal | 18% |
| Carbohydrates | 7.9 g | |
| Water | 244 mL | |
| Fiber | 2 g | 7% |
| Protein | 19.3 g | 40% |
| Tryptophan | 0.25 g | |
| Threonine | 0.84 g | |
| Isoleucine | 1 g | |
| Leucine | 1.6 g | |
| Lysine | 1.4 g | |
| Methionine | 0.54 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 0.99 g | |
| Tyrosine | 0.76 g | |
| Valine | 1.3 g | |
| Histidine | 0.47 g | |
| Fat | 31 g | |
| Monounsaturated | 16.3 g | |
| Polyunsaturated | 4.1 g | |
| Docosahexaenoic Acid (DHA) | 0.07 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.5 g | |
| Saturated | 8.5 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 464 mg | |
| Calcium | 187 mg | 19% |
| Copper | 0.19 mg | 21% |
| Iron | 2.9 mg | 16% |
| Magnesium | 36 mg | 12% |
| Manganese | 0.26 mg | 14% |
| Phosphorus | 342 mg | 49% |
| Potassium | 541 mg | 12% |
| Selenium | 39.9 µg | 72% |
| Sodium | 600 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.75 mg | 68% |
| Niacin (vitamin B3) | 1.2 mg | 9% |
| Pantothenic acid (vitamin B5) | 2.2 mg | 43% |
| Pyridoxine (vitamin B6) | 0.41 mg | 32% |
| Folate (vitamin B9) | 86.1 µg | 22% |
| Cobalamin (vitamin B12) | 1.4 µg | 59% |
| Choline | 366 mg | 86% |
| Vitamin A | 280 µg | 40% |
| Vitamin C | 20.6 mg | 27% |
| Vitamin D (D2 + D3) | 102 IU | 17% |
| Vitamin E | 4.3 mg | 29% |
| Vitamin K | 24 µg | 27% |
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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