Noodles with Egg and Spinach (Energy-boosting and Nutritious)
This simple yet wholesome dish of noodles, eggs, and spinach offers a perfect balance of macronutrients and micronutrients, making it an ideal choice for a light meal or a healthy snack. It combines the hearty texture of noodles with the richness of eggs and the earthy flavor of spinach, making it a satisfying and nourishing option.
Ingredients Table:
| Ingredient | Amount | Nutritional Information |
|---|---|---|
| Energy | 132.0 kcal | |
| Protein | 5.04 g | Provides the building blocks for muscle repair and immune function. |
| Saturated Fats | 0.361 g | Minimal, helps maintain heart health when consumed in moderation. |
| Fat | 1.57 g | Provides essential fatty acids for overall health. |
| Carbohydrates | 24.25 g | A good source of energy to fuel your day. |
| Fiber | 2.3 g | Supports digestive health and helps maintain satiety. |
| Sugar | 0.71 g | Naturally occurring sugars for a hint of sweetness. |
| Calcium | 19.0 mg | Supports strong bones and teeth. |
| Iron | 1.09 mg | Vital for oxygen transport in the body. |
| Magnesium | 24.0 mg | Essential for muscle function and relaxation. |
| Phosphorus | 57.0 mg | Plays a key role in bone health and energy production. |
| Potassium | 37.0 mg | Supports proper muscle and nerve function. |
| Sodium | 12.0 mg | A trace amount that helps regulate fluid balance. |
| Zinc | 0.63 mg | Important for immune health and skin repair. |
| Copper | 0.08 mcg | Involved in iron metabolism and red blood cell production. |
| Manganese | 0.317 mg | Supports bone health and antioxidant function. |
| Selenium | 21.8 mcg | A powerful antioxidant that helps protect cells. |
| Vitamin C | 0.0 mg | This dish is not a significant source of vitamin C. |
| Thiamin | 0.245 mg | Helps convert food into energy and supports nervous system function. |
| Riboflavin | 0.123 mg | Crucial for energy production and maintaining healthy skin. |
| Niacin | 1.474 mg | Supports metabolism and skin health. |
| Vitamin B6 | 0.114 mg | Vital for brain function and the production of red blood cells. |
| Folate | 21.0 mcg | Important for cell division and DNA production. |
| Vitamin B12 | 0.14 mcg | Supports nerve function and red blood cell formation. |
| Vitamin A | 10.0 mcg | Supports vision and immune system function. |
| Vitamin E | 0.55 mg | An antioxidant that helps protect cells from oxidative stress. |
| Vitamin D2 | 0.1 mcg | Supports bone health by aiding calcium absorption. |
Allergen Information:
This recipe contains eggs, which are a common allergen. For those with egg allergies, consider substituting the egg with a plant-based alternative such as tofu or a flaxseed mixture.
Dietary Preferences:
- Vegetarian: This dish is suitable for vegetarians, though not vegan due to the egg.
- Gluten-Free: If you use gluten-free noodles, this recipe can easily be adapted for gluten-sensitive individuals.
- Low-Sodium: The sodium content is quite low in this dish, making it a good option for those monitoring their salt intake.
Advice:
- For Extra Nutrients: You can enhance this dish with other leafy greens like kale or Swiss chard for additional vitamins and minerals.
- Serving Suggestion: Serve with a light drizzle of olive oil or a sprinkle of Parmesan cheese for added flavor.
- Customization Tip: Add herbs like garlic, basil, or parsley to enhance the aroma and flavor of this dish.
Conclusion:
This noodles with egg and spinach dish is a versatile, nutrient-packed meal that is easy to prepare and full of essential vitamins and minerals. Its combination of complex carbohydrates, protein, and healthy fats makes it a perfect addition to any balanced diet. Whether you’re looking for a quick meal or a healthy option to fuel your day, this dish provides a satisfying and nourishing experience for all ages and dietary preferences.
