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羽衣甘藍蒜炒時蔬佐太陽雙蛋

 

 Garlic stir-fried kale and bell peppers with sunny side up eggs

 

 

 

 

 

食材準備時間 /    5 min

烹飪時間 /  5 min

準 備 食 材 / 

 

✓ 羽衣甘藍一把

 

✓ 一顆大蒜

 

紅黃彩椒各1/4顆

 

櫛瓜1/2條

 

洋蔥1/4顆

 

2顆蛋

 

鹽胡椒適量

 

酪梨半顆

 

 

Ingredients: 1 bunch of kale,1 clove of garlic, red and yellow bell peppers (¼ for each),½ a zucchini, ¼ of an onion, 2 eggs, appropriate amount of salt & pepper and ½ an avocado .

 

 

 

 

 

 

1.

將羽衣甘藍洗淨取葉、大蒜切末、紅黃彩椒去籽切碎、櫛瓜切片後切小

、洋蔥切碎。

 

 

 

2.

平底鍋倒少許油,加入洋蔥、彩椒碎,與櫛瓜中小火拌炒至軟後,加蒜末一同炒香,以鹽、黑胡椒調味,下羽衣甘藍炒至軟後用木匙撥到一遍,打兩顆蛋,用鍋蓋小火悶約2分鐘至蛋白凝固、蛋黃半熟盛起。

3.

最後擺上酪梨切片就完成囉。

 

 

 

 

1.

Rinse the kale and remove its stems. Mince the garlic, dice the bell peppers and onion, and cut the zucchini into quarter moons. 

 

2.

Heat up 1 tsp of olive oil on a frying pan over low heat. Add the bell pepper, onions, and zucchini onto the pan and stir-fry together until soft. Then add the minced garlic and continue to fry until fragrant, and season it with salt and pepper. Next, add the kale and fry until soft. Shift the kale aside and crack two eggs on the other side. Cover with lid and simmer for around 2 min, until the egg white is firm and the egg yolk is slightly runny (over-medium egg) .

3.

Remove the dish from the pan, and serve it with sliced avocado. A healthy and nutritious meal is ready💗

 

 

 

營 養 素

_________________________________________

 

熱量                                   441.3 大卡

蛋白質                                22.1  公克

脂肪                                    22.9  公克

碳水化合物                         43.4   公克

膳食纖維                            12.3   公克        

鐵                                         4.2   毫克

鈣                                      136.1  毫克

鎂                                         89.3 毫克