This unsuspecting-looking egg slice packs a hefty nutritional punch that makes it one of the most nutritious things you can consume per calorie. You can cook up a batch for a meal and then have the rest on hand for a hunger-smashing, nutrient-dense snack at any time.
Reliable old eggs provide protein, choline, B2, B5, and selenium. However, they are backed up by the liver, which provides a massive dose of vitamin A, folate, B12 and iron.
Then, the veggies add bulk and vitamins C, D, K1 and potassium.
Scorecard
- Diet Quality Score = 99%
- Satiety Index Score = 75%
- Protein % = 40%
- P:E ratio = 1.3
Macros
One slice provides 120 calories, 12 g of protein, 5 g of fat, and 4 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
Makes 24 slices
- 450 g (16 oz) chard, roughly chopped
- 300 g (10.6 oz) spinach, roughly chopped
- 500 g (17.5 oz) broccoli, cut into small florets
- 450 g (15.9 oz) cauliflower, cut into small florets
- A scant amount of preferred fat
- 550 g (19.4 oz) chicken liver, chopped
- 1 large red bell pepper
- 500 g (17.7 oz) mushrooms, chopped
- 250 g (8.8 oz) okra
- 300 g (10.6 oz) parsley, chopped
- 15 medium eggs, beaten
- 3 tsp salt
- 20 g (0.7 oz) parmesan (optional, add to macros if using)Directions
- Chop it all up; I steamed & squeezed the liquid from the greens first, fried off the liver, and then all into a baking tray. 35-40min 180c. Top with parmesan.
Directions
- Preheat oven to 180°C/356°F (bake).
- Place the chard, spinach, broccoli and cauliflower in a steamer for 5 minutes. Let cool, then squeeze out the water.
- While the greens are cooling, heat a non-stick frying pan to medium heat. Add a scant amount of fat, and brown the liver on both sides.
- Line a high-sided baking tray with baking paper. Spread out all the ingredients and then pour over the beaten eggs. Top with salt and Parmesan (optional).
- Bake for 35-40 minutes or until the centre is cooked.
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.
