Food is Medicine – Spanish-Style Eggs

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:

5 veggies with 5 colors

  • 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

Instructions:

  1. Prep the produce:
    1. Dice the potato, squash, and onion.
    2. Thinly slice the sweet peppers into strips.
    3. Roughly chop the piquillo peppers.
    4. Thinly dice the garlic.
    5. Remove the parsley leaves from the stems and chop.
  2. Cook the vegetables:
    1. 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.
    2. Add the squash, onion, and sweet peppers. Season again and cook 3-5 minutes, stirring occasionally, until everything is lightly browned and soft.
    3. Add the tomato paste, stir frequently for 1-2 minutes until dark red and fragrant.
    4. 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.
  3. Cook the eggs:
    1. 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
  4. Finish your dish:
    1. Split veggies into two plates, add an egg on top with the parmesan cheese and parsley and serve while hot!
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This recipe is adapted from Blue Apron!

Nutritional Information:

Macronutrients:

Macronutbreakdown

  • 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

Vitamins:

  • Vitamin A: 3573 IU (153% of RDA)pexels-photo-259763
  • 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)

Minerals:unnamed-7

  • 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!

The information in this blog is not to be take as medical advice. Please consult your physician prior to starting a dietary change or adding in new foods to your diet. 
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