This deceptively simple-looking little recipe packs an amazing nutritional punch.
Eggs provide bioavailable protein, choline, selenium and vitamin B5. Mushrooms add vitamins B2 and B3, copper and zinc.
Bok choy and asparagus add vitamins A, B6 and C, folate, manganese and potassium, while cottage cheese fills in the calcium and fills in the flavour and texture profile.
Scorecard
- Diet Quality Score = 91%
- Satiety Index Score = 86%
- Protein % = 31%
- P:E ratio = 0.8
Macros
One serving provides 329 calories, 28 g of protein, 17g of fat and 12 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 2 large eggs, cooked
- 1 tsp butter or preferred fat
- 1 cup (150 g/5.25 oz) mushrooms, halved
- 200 g bok choy, chopped
- 10 asparagus spears, halved
- 50 g cottage cheese
Directions
- Sautee the mushrooms in a pan with the butter or a scant amount of preferred fat.
- Place the asparagus and bok choy in a microwave-proof bowl with a lid, add a dash of water and cook for approx 3 minutes, or place in a steamer and steam over a pot of boiling water till cooked but still with a bit of crunch.
- Plate your food and serve with cottage cheese for added texture and creaminess.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
