Recipes · American · Breakfast
Creamed Eggs on Toast (Hard-Boiled Eggs in White Sauce on Toast)
One serving has 489 kcal and 24 g protein, and at least a fifth of a woman's daily need of selenium (95%), riboflavin (81%), choline (75%), cobalamin (66%), phosphorus (57%) and pantothenic acid (49%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (327 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 100 g Eggs
- 10 g Butter, unsalted
- 8 g Plain flour
- 150 g Whole milk
- 56 g White bread (2 slices)
- 0.5 g Salt
- 0.2 g Black pepper
- 0.3 g Paprika (to finish)
- 2 g Chives, fresh
Method
- Put the eggs in a small pan of cold water, bring it to the boil, then simmer for 9 minutes. Cool them under cold running water, peel them and chop them roughly.
- Melt the butter in a small saucepan over medium-low heat. Stir in the flour and cook for 1 minute, stirring, without letting it brown.
- Whisk in the milk a little at a time, then let the sauce bubble gently for 3-4 minutes, stirring, until it is smooth and thick enough to coat the back of a spoon. Season it with the salt and pepper.
- Fold the chopped eggs into the sauce and warm them through over low heat for 1 minute.
- Meanwhile, toast the bread. Lay the toast on a warm plate, spoon the creamed eggs over it and finish with a pinch of paprika and the snipped chives. Serve at once.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 489 kcal | 23% |
| Carbohydrates | 42 g | |
| Water | 233 mL | |
| Fiber | 1.7 g | 6% |
| Protein | 23.6 g | 49% |
| Tryptophan | 0.24 g | |
| Threonine | 0.79 g | |
| Isoleucine | 0.95 g | |
| Leucine | 1.6 g | |
| Lysine | 1.3 g | |
| Methionine | 0.52 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 0.98 g | |
| Tyrosine | 0.77 g | |
| Valine | 1.2 g | |
| Histidine | 0.47 g | |
| Fat | 24.6 g | |
| Monounsaturated | 7.6 g | |
| Polyunsaturated | 3.6 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2 g | |
| Saturated | 11.5 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 409 mg | |
| Calcium | 351 mg | 35% |
| Copper | 0.2 mg | 22% |
| Iron | 4.2 mg | 23% |
| Magnesium | 45.8 mg | 15% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 401 mg | 57% |
| Potassium | 428 mg | 9% |
| Selenium | 52.1 µg | 95% |
| Sodium | 669 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.89 mg | 81% |
| Niacin (vitamin B3) | 3.4 mg | 24% |
| Pantothenic acid (vitamin B5) | 2.5 mg | 49% |
| Pyridoxine (vitamin B6) | 0.29 mg | 22% |
| Folate (vitamin B9) | 71.7 µg | 18% |
| Cobalamin (vitamin B12) | 1.6 µg | 66% |
| Choline | 317 mg | 75% |
| Vitamin A | 309 µg | 44% |
| Vitamin C | 1.2 mg | 2% |
| Vitamin D (D2 + D3) | 159 IU | 26% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 6.3 µg | 7% |
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: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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