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Pan-fried egg with chicken mince and beetroot stalk greens Calories
Protein and vitamin-rich, low-carb, egg dish with chicken and leafy greens
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-fried egg with chicken mince and beetroot stalk greens (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 2.6 g of carbs, 13 g of protein, 7.4 g of fat and 1.3 g of fiber. Its 144 µg of Vitamin K covers 120% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Pan-fried egg with chicken mince and beetroot stalk greens Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
2.6g
· 1% DV
Protein
13g
· 26% DV
Fat
7.4g
· 9% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 40% · Fat 52%
Pan-fried egg with chicken mince and beetroot stalk greens nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.02 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 13 g | 26% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Pan-fried egg with chicken mince and beetroot stalk greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 slice (thick) | 60 g | 66 kcal |
| 1 piece (small) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 2 piece (double) | 240 g | 264 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Pan-fried egg with chicken mince and beetroot stalk greens
How do you make pan-fried egg with chicken mince and beetroot stalk greens?
Cook the chicken mince in a pan until fully done, add finely chopped beetroot stalks and soften them, then add the egg. Cook gently until the egg white is set and the mince is thoroughly cooked; this order keeps the chicken from remaining raw.
Can you eat the beetroot stalks in pan-fried egg with chicken mince and beetroot stalk greens?
Yes, beetroot stalks are edible and work well in this dish. Wash them carefully, trim any tough ends, and chop them small so they soften evenly. Cook the stalks before adding the egg, since they take longer to soften than the leafy tops.
Should you cook the chicken mince before adding the egg to pan-fried egg with chicken mince and beetroot stalk greens?
Yes, cook the chicken mince first and make sure it is fully cooked before adding the egg. Otherwise, the egg may overcook while you wait for the mince to finish. Add the beetroot stalk greens after the mince has started cooking, then crack in the egg.
How do you stop pan-fried egg with chicken mince and beetroot stalk greens from sticking?
Use a well-seasoned or non-stick pan and coat it lightly with oil before adding the ingredients. Let the egg white begin to set before moving the mixture. A pan that is too hot can also make the egg stick or brown before the chicken and greens are ready.
What can replace beetroot stalk greens in pan-fried egg with chicken mince and beetroot stalk greens?
Spinach, Swiss chard, or finely chopped kale can stand in for beetroot stalk greens. Add tougher stems early so they soften, but add tender leaves later. The replacement changes the flavour and texture, so taste the dish before adding extra seasoning.
What seasonings go with pan-fried egg with chicken mince and beetroot stalk greens?
Black pepper, cumin, paprika, and a little garlic complement the chicken and earthy beetroot greens. Use the spices lightly at first, because strong seasoning can mask the greens. A squeeze of lemon after cooking can brighten the dish without needing a complicated sauce.
Is pan-fried egg with chicken mince and beetroot stalk greens a good make-ahead breakfast?
It is best cooked shortly before eating, because reheated egg can become firm and dry. You can save time by washing and chopping the beetroot stalk greens ahead, and by keeping raw chicken mince sealed in the refrigerator until you are ready to cook.
How long does pan-fried egg with chicken mince and beetroot stalk greens keep in the fridge?
Refrigerate leftovers promptly in a covered container and eat them within a few days. Reheat only the portion you plan to eat, until it is hot throughout. Discard the dish if it has been left at room temperature for an extended period.
Can you freeze pan-fried egg with chicken mince and beetroot stalk greens?
Yes, but freezing can make the cooked egg dry or rubbery after thawing. Freeze it in a sealed portion, thaw it in the refrigerator, and reheat it thoroughly in a pan. For the best texture, freeze cooked chicken and greens separately and add a freshly cooked egg later.
What should you serve with pan-fried egg with chicken mince and beetroot stalk greens?
Serve it with toast, flatbread, or a simple tomato and cucumber salad. The bread makes it a more substantial breakfast, while fresh vegetables add a crisp contrast to the soft egg and cooked greens. It can also be served on its own as a light meal.
Pan-fried egg with chicken mince and beetroot stalk greens Vitamins & Minerals
Vitamins
Vitamin K
144µg · 120% DV
Biotin
12µg · 40% DV
B12
0.78µg · 33% DV
B5
1.14mg · 23% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
168mg · 24% DV
Iodine
22µg · 15% DV
Zinc
1.32mg · 12% DV
Potassium ⭐
276mg · 8% DV
Sodium
156mg · 7% DV
Pan-fried egg with chicken mince and beetroot stalk greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-fried egg with chicken mince and beetroot stalk greens
To burn the 132 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Pan-fried egg with chicken mince and beetroot stalk greens?
Pan-fried egg with chicken mince and beetroot stalk greens is a simple skillet dish combining eggs, minced chicken and the leafy stems of beetroot. The chicken is cooked in the pan first, then the greens and egg are added; it works well as an easy home-cooked meal rather than belonging to one particular regional tradition.
The egg and chicken make it savoury and filling, while the greens soften and bring a mild, earthy flavour. Serve it warm for breakfast or brunch, or alongside salad and bread for lunch or supper. It is protein-rich and low in carbohydrates; cooking with just a little oil and adding extra greens makes for a lighter plate.
How Nutritious Is Pan-fried egg with chicken mince and beetroot stalk greens?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Pan-fried egg with chicken mince and beetroot stalk greens Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pan-fried egg with chicken mince and beetroot stalk greens Contain Allergens?
Contains these allergens:
Which Diets Is Pan-fried egg with chicken mince and beetroot stalk greens Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pan-fried egg with chicken mince and beetroot stalk greens Fat Profile
SATURATED
2.16g
MONOUNSATURATED
2.64g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 7.1:1
Above the ideal 4:1 (7.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.