Spring Salad with Eggs
Spring Salad with Eggs
MAIN MEAL
For breakfast - Spring Salad with Eggs
ALL RECIPES
INGREDIENTS
Serving for 4
| 1 lettuce |
| 1 bunch of rockets |
| 5-6 cherry tomatoes |
| 5 branches of fresh mint |
| 3 small cucumbers |
| 8 green olives |
| For the sauce: |
| 1 tablespoon vinegar, 2 tablespoons olive oil, Juice of 1/2 lemon, 2 garlic cloves, 1 dessertspoon flax seed, salt |
| To garnish: |
| 2 boiled eggs |
| 2 slices low-fat cheese |
ENERGY AND NUTRITION FACTS
| Nutrition Facts | 1 serving | (%) Daily Value | |||
|---|---|---|---|---|---|
| Women (age 19 and over) | Men (age 19 and over) | ||||
| Energy | 319,5 | 17 | 17 | ||
| Protein | 18,1 | 32 | 32 | ||
| Fat | 21,4 | 33 | 33 | ||
| Carbonhydrate | 12,2 | 4 | 4 | ||
| Fiber | 4,3 | 14 | 14 | ||
| Total folic acid | 176,1 | 44 | 44 | ||
| Sodyum | 650,7 | 33 | 33 | ||
| Iron | 4,1 | 27 | 41 | ||
| Vit. B12 | 1,6 | 53 | 53 | ||
| Magnesium | 71,4 | 23 | 18-20 | ||
| Calcium | 326,4 | 33 | 33 | ||
| Potassium | 915,3 | 26 | 26 | ||
| Vit. C | 59,3 | 59 | 59 | ||
| Vit. A | 415,8 µg | 52 | 42 | ||
About Lettuce:
Rich in vitamin A, which is good for eyes and vision.
Contains vitamin C, which protects and improves the immune system.
Since it is low in calories, it can be used in weight management by making lettuce wraps with cheese or julienne cut vegetables to be eaten as snacks.
100 g Lettuce contains;
| Energy | 16,0 kcal |
| Protein | 1,6 g |
| Fat | 0,2 g |
| Carbonhydrate | 1,7 g |
| Fiber | 1,3 g |
| Total folic acid | 55,0 µg |
| Sodium | 8,0 mg |
| Calcium | 36,0 mg |
| Potassium | 290,0 mg |
| Vit. C | 24,0 mg |
| Zinc | 0,2 mg |
| Vit. A | 260,0 µg |
References:
Dietary Guidelines for Turkey. Faculty of Health Sciences, Department of Nutrition and Dietetics, Hacettepe University, 2015.
Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
Nutrition Information Systems (BEBIS 7.2)
EFSA Scientific opinion 2009;7(9):1221, 2010;8(10):1754. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
EFSA Scientific opinion 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
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