Recipes · Taiwanese · Snacks
Iron Eggs
One serving has 119 kcal and 9 g protein, and at least a fifth of a woman's daily need of riboflavin (46%), cobalamin (40%), choline (38%), selenium (35%), phosphorus (24%) and pantothenic acid (22%). Ready in 2920 minutes.
- Preparation: 2880 min
- Cooking: 40 min
- Makes: 1 serving (209 g)
- Difficulty: Medium
- Diets: Vegetarian, Dairy-free, Low carb
- Contains: egg, gluten, soy
Ingredients
- 60 g Quail eggs, raw
- 15 g Soy sauce
- 1 g Anise seed
- 0.3 g Cinnamon
- 100 g Water
- 3 g Sugar
- 30 g Black tea, brewed
Method
- Hard-boil the quail eggs for 3-4 minutes, then cool in cold water and peel.
- Simmer the peeled eggs in the water with the soy sauce, black tea, star anise (anise seed), cinnamon and sugar for 30-40 minutes, then turn off the heat and let the eggs cool in the liquid.
- Drain the eggs and air-dry, uncovered, in the fridge for a few hours; repeat the simmering, cooling and drying cycle once a day for 3-5 days in total until the eggs turn dark brown, wrinkled and chewy.
- Store in the fridge and eat as a snack, at room temperature or gently reheated.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 119 kcal | 6% |
| Carbohydrates | 4.8 g | |
| Water | 185 mL | |
| Fiber | 0.43 g | 1% |
| Protein | 9.2 g | 19% |
| Tryptophan | 0.14 g | |
| Threonine | 0.43 g | |
| Isoleucine | 0.54 g | |
| Leucine | 0.77 g | |
| Lysine | 0.59 g | |
| Methionine | 0.27 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.5 g | |
| Tyrosine | 0.36 g | |
| Valine | 0.61 g | |
| Histidine | 0.22 g | |
| Fat | 6.9 g | |
| Monounsaturated | 2.7 g | |
| Polyunsaturated | 0.87 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.63 g | |
| Saturated | 2.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 506 mg | |
| Calcium | 55.9 mg | 6% |
| Copper | 0.07 mg | 8% |
| Iron | 2.8 mg | 16% |
| Magnesium | 22.7 mg | 7% |
| Manganese | 0.32 mg | 18% |
| Phosphorus | 165 mg | 24% |
| Potassium | 171 mg | 4% |
| Selenium | 19.4 µg | 35% |
| Sodium | 914 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.09 mg | 8% |
| Riboflavin (vitamin B2) | 0.51 mg | 46% |
| Niacin (vitamin B3) | 0.45 mg | 3% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.12 mg | 9% |
| Folate (vitamin B9) | 43.3 µg | 11% |
| Cobalamin (vitamin B12) | 0.95 µg | 40% |
| Choline | 161 mg | 38% |
| Vitamin A | 93.8 µg | 13% |
| Vitamin C | 0.22 mg | 0% |
| Vitamin D (D2 + D3) | 33 IU | 6% |
| Vitamin E | 0.65 mg | 4% |
| Vitamin K | 0.27 µg | 0% |
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
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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