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🍳 Hearty Scrambled Eggs on Whole Grain Bread – smarter

338 kcal · 30 min · 4 servings

Ingredients

• 15 g Pumpkin seeds (1 tbsp)
• 15 g Sunflower seeds (1 tbsp)
• 3 Eggs
• 3 tbsp Milk (3.5% fat)
• Salt
• Pepper
• 40 g Arugula (0.5 bunch)
• 2 slices Rye whole grain bread

Instructions

1. 1. Preheat a frying pan over medium heat.
2. 2. Add the pumpkin and sunflower seeds to the hot pan.
3. 3. Toast the seeds for three minutes without adding any extra fat.
4. 4. Remove the pan from the heat.
5. 5. Pour the seeds onto a plate.
6. 6. Let the seeds cool down completely on the plate.
7. 7. Whisk the eggs and milk thoroughly in a separate bowl using a fork or whisk.
8. 8. Stir the cooled seeds into the egg and milk mixture.
9. 9. Season the mixture with salt and pepper to taste.
10. 10. Take a piece of kitchen paper.
11. 11. Wipe the hot pan with it to remove any excess fat.
12. 12. Pour the egg mixture into the prepared pan.
13. 13. Turn the heat down to the lowest setting.
14. 14. Let the egg set slowly.
15. 15. Take a spatula.
16. 16. Push the already set egg from the edge of the pan towards the center repeatedly.
17. 17. Wash the arugula under running water.
18. 18. Remove all thick and woody stems from the arugula.
19. 19. Shake the arugula dry.
20. 20. Chop the arugula leaves roughly.
21. 21. Distribute the finished scrambled eggs evenly over the slices of whole grain bread.
22. 22. Sprinkle the chopped arugula over the scrambled eggs.
23. 23. Serve the dish immediately.

Nutrition per serving

• kcal: 338
• Protein: 19 g · Fett/Fat: 18 g · Carbs: 24 g