Healthy Dinner

Asparagus and Basil Omelette

with Parmesan
4.923075
Average: 4.9 (13 votes)
(13 votes)
Asparagus and Basil Omelette

Asparagus and Basil Omelette - Spring egg dish perfect for your next brunch

share Share
print
bookmark_border Copy URL
Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
204
calories
Calories

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. 

1 serving contains
(Percentage of daily recommendation)
Calorie204 kcal(10 %)
Protein14 g(14 %)
Fat15 g(13 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0.4 mg(50 %)
Vitamin D2.2 μg(11 %)
Vitamin E4.9 mg(41 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.4 mg(36 %)
Niacin3.9 mg(33 %)
Vitamin B₆0.2 mg(14 %)
Folate108 μg(36 %)
Pantothenic acid1.8 mg(30 %)
Biotin21.3 μg(47 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C17.1 mg(18 %)
Potassium283 mg(7 %)
Calcium151 mg(15 %)
Magnesium26 mg(9 %)
Iron2.6 mg(17 %)
Iodine18 μg(9 %)
Zinc1.6 mg(20 %)
Saturated fatty acids4.3 g
Uric acid38 mg
Cholesterol301 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 pound green Asparagus
1 red chile pepper
1 garlic
1 piece Parmesan (about 2 Tablespoons)
1 bunch Basil
4 sprigs parsley
2 tablespoons olive oil
5 eggs
salt
peppers
How healthy are the main ingredients?
ParmesanBasilolive oilparsleygarlicegg
Preparation

Kitchen utensils

1 Tablespoon, 1 Small knife, 1 Large knife, 1 Peeler, 1 Fine grater, 1 Cutting board, 1 Wooden spoon, 1 large Non-stick pan (with lid), 1 large Plate, 1 Bowl, 1 Whisk

Preparation steps

1.
Asparagus and Basil Omelette preparation step 1

Rinse asparagus, peel lower third, and cut off ends. Cut asparagus into pieces about 1-inch long.

2.
Asparagus and Basil Omelette preparation step 2

Halve chile pepper lengthwise, remove seeds and chop finely. Peel garlic and chop finely.

3.
Asparagus and Basil Omelette preparation step 3

Finely grate Parmesan.

4.
Asparagus and Basil Omelette preparation step 4

Rinse basil and parsley, shake dry and pluck leaves. Reserve some basil leaves and finely chop remaining herb leaves.

5.
Asparagus and Basil Omelette preparation step 5

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.

6.
Asparagus and Basil Omelette preparation step 6

Meanwhile whisk eggs in a bowl. Mix in chopped herbs and Parmesan and season with salt and pepper.

7.
Asparagus and Basil Omelette preparation step 7

Pour egg mixture over asparagus and cook over low heat, covered, for 8-10 minutes.

8.
Asparagus and Basil Omelette preparation step 8

Flip omelette onto a large plate, cut into pieces and garnish with basil leaves.