Looking for ways to increase your consumption of Vitamin C in the morning without eating fruit or drinking OJ? Then look no further… this Spanish-Style Eggs & Veggies recipe gives you a full day of your RDA (recommended daily allowance) of Vitamin C (and a good dose of Vitamin A and K) as well as a whole host of other good phytonutrients! It is also gluten free.
Spanish-Style Eggs with summer squash & piquillo peppers
Makes 2 large servings or 3 small. Gluten free. May be made vegan or vegetarian if you substitute out the eggs and cheese.
List of Ingredients:
- 2 eggs
- 2 garlic cloves
- 4 oz sweet peppers
- 1 summer squash
- 1 medium yellow onion
- 1 medium Yukon gold potato
- 1 bunch parsley
- 2 oz roasted piquillo peppers
- 2 tbsp sherry vinegar
- 2 tbsp tomato paste
- 2 tbsp parmesan cheese
- Olive oil (or other cooking oil alternative)
- Salt & Pepper to taste
- Prep the produce:
- Dice the potato, squash, and onion.
- Thinly slice the sweet peppers into strips.
- Roughly chop the piquillo peppers.
- Thinly dice the garlic.
- Remove the parsley leaves from the stems and chop.
- Cook the vegetables:
- In a large pan, heat 1 tbsp olive oil (or other oil alternative), add the potato, season with salt & pepper, & cook 8-10 minutes stirring occasionally.
- Add the squash, onion, and sweet peppers. Season again and cook 3-5 minutes, stirring occasionally, until everything is lightly browned and soft.
- Add the tomato paste, stir frequently for 1-2 minutes until dark red and fragrant.
- Add the piquillo peppers, vinegar, and 1/2-3/4 cups of water. Cook for 2-3 minutes or until sauce is thickened to desired consistency. Stir occasionally. Season with salt & pepper.
- Cook the eggs:
- This recipe calls for the eggs to be fried, but you may also scramble them or cook them any way to their liking. I used the same pan so I would have less dishes
- Finish your dish:
- Split veggies into two plates, add an egg on top with the parmesan cheese and parsley and serve while hot!
- Total Calories: 330 for a full serving
- Protein: 12 grams
- Carbohydrates: 33 grams
- Fiber: 4.9 grams
- Sugar: 10 grams
- Fat: 16 grams
- Omega 3: 0.2 grams
- Omega 6: 1.7 grams
- Saturated Fat: 3.8 grams
- Trans Fat: 0.1 grams
- Cholesterol: 169.5 mg
- Vitamin A: 3573 IU (153% of RDA)
- Vitamin C: 123 mg (164% of RDA)
- Vitamin D: 40 IU (7% of RDA)
- Vitamin E: 3.5 mg (24% of RDA)
- Vitamin K: 78 ug (87% of RDA)
- Vitamin B1 (Thiamine): 0.2 mg (17% of RDA)
- Vitamin B2 (Riboflavin): 0.4 mg (36% of RDA)
- Vitamin B3 (Niacin): 3 mg (22% of RDA)
- Vitamin B5 (Pantothenic Acid): 1.4 mg (29% of RDA)
- Vitamin B6 (Pyridoxine): 0.6 mg (39% of RDA)
- Vitamin B12 (Cobalamin): 0.6 ug (24% of RDA)
- Biotin: 9 ug (31% of RDA)
- Choline: 168 mg (40% of RDA)
- Folate: 105 ug (26% of RDA)
- Calcium: 126 mg (11% of RDA)
- Copper: 0.3 mg (34% of RDA)
- Iron: 2.8 mg (36% of RDA)
- Magnesium: 69 mg (21% of RDA)
- Manganese: 0.5 mg (30% of RDA)
- Phosphorus: 255 mg (36% of RDA)
- Potassium: 1133 mg (24% of RDA)
- Selenium: 17 ug (32% of RDA)
- Sodium: 396 mg (30% of RDA)
- Zinc: 1.7 mg (22% of RDA)
Check back next week for another nutrient packed recipe that is easy to make and tasty to eat!
Interested in learning why Vitamin C is good for you? Follow http://www.emmapetshow.com for the answer tomorrow afternoon!