Asparagus and Basil Omelette
Asparagus and Basil Omelette - Spring egg dish perfect for your next brunch
Healthy, because
Even smarter
Nutritional values
One serving of this omelet contains 40 percent of your daily requirement of vitamins A, D, and E. These fat-soluble vitamins are important for healthy eyes (especially for seeing in the dark), the bones (absorption and incorporation of calcium), and the blood vessels (strength of the walls).
Want more vitamin C? Add a few halved cherry tomatoes to the egg mixture before you put the lid on the pan.
(Percentage of daily recommendation)
| Calorie | 204 cal. | (10 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 108 μg | (36 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 21.3 μg | (47 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 17.1 mg | (18 %) | ||
| Potassium | 283 mg | (7 %) | ||
| Calcium | 151 mg | (15 %) | ||
| Magnesium | 26 mg | (9 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 38 mg | |||
| Cholesterol | 301 mg |
Ingredients
- Ingredients
- 1 lb green Asparagus
- 1 red chili pepper
- 1 garlic clove
- 1 pc Parmesan (about 2 Tablespoons)
- 1 bunch Basil
- 4 sprigs parsley
- 2 Tbsps olive oil
- 5 eggs
- salt
- peppers
Kitchen utensils
Preparation steps
Rinse asparagus, peel lower third, and cut off ends. Cut asparagus into pieces about 1-inch long.
Halve chile pepper lengthwise, remove seeds and chop finely. Peel garlic and chop finely.
Finely grate Parmesan.
Rinse basil and parsley, shake dry and pluck leaves. Reserve some basil leaves and finely chop remaining herb leaves.
Heat oil in a non-stick pan and fry asparagus over medium heat, stirring, for about 5 minutes. Add garlic and chile pepper and cook briefly.
Meanwhile whisk eggs in a bowl. Mix in chopped herbs and Parmesan and season with salt and pepper.
Pour egg mixture over asparagus and cook over low heat, covered, for 8-10 minutes.
Flip omelette onto a large plate, cut into pieces and garnish with basil leaves.
