Pan-Indian · Tiffin · Contains egg
Paneer bhurji with egg whites
Paneer and egg-white scramble with phulka
- Energy
- 354 kcal
- Protein
- 24.8 g
- Fibre
- 5.31 g
- Time
- 20 min
Per serving, 224 g (1 phulka: 168 g).1 Good for breakfast.
One serving gives you
- 29%of the day’s calcium
- 26%of the day’s folate
- 21%of the day’s zinc
- 15%of the day’s vitamin B12
Nutrition facts
One serving, 224 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy354 kcal20%
Carbohydrates
- Carbohydrate34.2 g12%
- Fibre5.31 g21%
- Soluble fibre0.81 g
Fats
- Fat13 g27%
- Saturated fat limit5.71 g29% of limit
- Monounsaturated fat4.5 g
- Polyunsaturated fat1.66 g
- Omega-61.5 g19%
- Omega-30.16 g16%
- EPA + DHA0 mg
- Cholesterol limit26.9 mg
Protein and amino acids
- Protein24.8 g49%
- Histidine769 mg128%
- Isoleucine889 mg74%
- Leucine2,067 mg88%
- Lysine1,530 mg142%
- Methionine + cystine2,126 mg354%
- Phenylalanine + tyrosine2,282 mg272%
- Threonine1,248 mg297%
- Tryptophan339 mg161%
- Valine1,494 mg192%
Vitamins
- Vitamin A38.5 µg5%
- Vitamin B10.16 mg12%
- Vitamin B20.26 mg14%
- Vitamin B31.12 mg10%
- Vitamin B51.91 mg38%
- Vitamin B63.87 mg204%
- BiotinNot in the source data
- Folate57.6 µg26%
- Vitamin B120.33 µg15%
- Vitamin C10.2 mg16%
- Vitamin D1.05 µg7%
- Vitamin E0.84 mg11%
- Vitamin K12.3 µg22%
Minerals
- Calcium286 mg29%
- ChromiumNot in the source data
- Copper0.3 mg18%
- IodineNot in the source data
- Iron2.51 mg9%
- Magnesium81.6 mg22%
- Manganese1.33 mg33%
- MolybdenumNot in the source data
- Phosphorus330 mg33%
- Potassium380 mg11%
- Selenium53.1 µg133%
- Sodium limit358 mg18% of limit
- Zinc2.74 mg21%
Ingredients
Weighed raw, for one serving. Telugu name after each.
9 ingredients
- Paneer55 g
- Egg, white, raw guddu tellasona90 g
- Wheat flour, atta godhuma pindi40 g
- Groundnut oil palli nune4 g
- Tomato, ripe, local30 g
- Chillies, green - all varieties pachi mirapakaya2 g
- Turmeric powder pasupu0.2 g
- Coriander leaves kothimeera2 g
- Iodized salt (table salt) uppu0.5 g
Method
About 20 minutes.
- 1
Crumble 55 g paneer; whisk 90 g egg white with salt and turmeric.
- 2
Cook the tomato and chilli in 4 g groundnut oil, add the paneer and whites and stir until set.
- 3
Make phulkas from 40 g whole-wheat flour.