Recipes · Austrian · Main Courses
Eiernockerl
One serving has 718 kcal and 30 g protein, and at least a fifth of a woman's daily need of selenium (143%), riboflavin (112%), choline (106%), thiamin (72%), cobalamin (66%) and phosphorus (63%). Ready in 30 minutes.
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- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (315 g)
- Difficulty: Medium
- Diets: Vegetarian, High protein
- Contains: dairy, egg, gluten
Ingredients
- 90 g Flour, all-purpose
- 150 g Eggs, whole, raw
- 50 g Milk, whole
- 1.5 g Salt
- 20 g Butter, unsalted
- 3 g Chives, fresh
- 0.3 g Black pepper
Method
- Whisk 50 g of the egg (about 1 egg) with the milk and a pinch of the salt, then beat in the flour to make a smooth, thick batter.
- Bring a large pot of salted water to the boil. Press the batter through a coarse colander or spätzle press directly into the water in batches, and cook each batch for 2 minutes until the nockerl float; lift out with a slotted spoon.
- Melt half the butter in a large frying pan and toss the cooked nockerl over medium-high heat for 4 minutes until lightly golden.
- Beat the remaining 100 g of egg with the remaining salt and the pepper. Push the nockerl to one side, melt the remaining butter in the cleared space, and pour in the beaten egg.
- Cook the egg for 1-2 minutes until just set, then fold it through the nockerl so it coats them in soft curds.
- Scatter with the chives and serve at once.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 718 kcal | 34% |
| Carbohydrates | 72.5 g | |
| Water | 175 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 30 g | 63% |
| Tryptophan | 0.39 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 1.7 g | |
| Methionine | 0.78 g | |
| Cystine | 0.62 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.8 g | |
| Histidine | 0.72 g | |
| Fat | 33 g | |
| Monounsaturated | 10.7 g | |
| Polyunsaturated | 4 g | |
| Docosahexaenoic Acid (DHA) | 0.09 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.1 g | |
| Saturated | 15.9 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 606 mg | |
| Calcium | 163 mg | 16% |
| Copper | 0.26 mg | 29% |
| Iron | 6.9 mg | 38% |
| Magnesium | 45 mg | 15% |
| Manganese | 0.71 mg | 39% |
| Phosphorus | 443 mg | 63% |
| Potassium | 387 mg | 8% |
| Selenium | 78.7 µg | 143% |
| Sodium | 820 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.79 mg | 72% |
| Riboflavin (vitamin B2) | 1.2 mg | 112% |
| Niacin (vitamin B3) | 5.5 mg | 39% |
| Pantothenic acid (vitamin B5) | 2.9 mg | 58% |
| Pyridoxine (vitamin B6) | 0.32 mg | 25% |
| Folate (vitamin B9) | 242 µg | 60% |
| Cobalamin (vitamin B12) | 1.6 µg | 66% |
| Choline | 452 mg | 106% |
| Vitamin A | 406 µg | 58% |
| Vitamin C | 1.7 mg | 2% |
| Vitamin D (D2 + D3) | 149 IU | 25% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 9.1 µg | 10% |
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
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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