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track your foodFried Eggs With Buckwheat And Vegetables Recipe
Fried Eggs with Buckwheat and Vegetables is a delicious and nutritious meal that combines the rich protein content of eggs with the wholesome goodness of buckwheat and a variety of colorful vegetables. This dish is perfect for a balanced diet and can be enjoyed at any time of the day.
π international: main course
- π₯ Calories 400kcal
- π Protein 18g
- π Carbs 30g
- π§ Fat 22g
π₯ Ingredients:
- eggs (100g)
- buckwheat (50g)
- carrots (20g)
- mushrooms (20g)
- parsley (5g)
- avocado (50g)
- mixed greens (20g)
π³ How to cook (4 servings):
Cook the Buckwheat
1. Rinse 1 cup of buckwheat under cold water. 2. In a pot, add 2 cups of water and bring it to a boil. 3. Add the rinsed buckwheat to the boiling water. 4. Reduce the heat to low, cover the pot, and simmer for about 15 minutes or until the buckwheat is tender and the water is absorbed. 5. Fluff the cooked buckwheat with a fork and set aside.
Prepare the Vegetables
1. Wash and chop a variety of vegetables such as bell peppers, zucchini, carrots, and spinach. 2. Heat 1 tablespoon of olive oil in a large skillet over medium heat. 3. Add the chopped vegetables to the skillet and sautΓ© for about 5-7 minutes, or until they are tender but still crisp. 4. Season with salt and pepper to taste.
Fry the Eggs
1. In another skillet, heat 1 tablespoon of olive oil over medium heat. 2. Crack 4 eggs into the skillet and cook until the whites are set but the yolks are still runny, about 3-4 minutes. For firmer yolks, cook for an additional 1-2 minutes. 3. Season the eggs with a pinch of salt and pepper.
Assemble the Dish
1. On a serving plate, spoon the cooked buckwheat. 2. Top with the sautΓ©ed vegetables. 3. Place the fried eggs on top of the vegetables. 4. Garnish with fresh herbs like parsley or cilantro if desired. 5. Serve immediately and enjoy your nutritious meal.
βοΈ Nutrition facts:
This dish provides a well-rounded balance of protein from the eggs, complex carbohydrates from the buckwheat, and a variety of vitamins and minerals from the vegetables. It's a great choice for maintaining energy levels and supporting overall health.
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π₯ 166kcal β’ π 15g β’ π 23g β’ π§ 5g
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