Asparagus and Ham Omelet
This frittata is particularly rich in biotin, which supports beautiful skin, strong hair, and strong fingernails. It also contains potassium, which regulates the body's water balance, nerve impulse conduction, and muscle contraction.
If you prefer your frittata without ham, substitute with a handful of fresh spinach and some Parmesan cheese for seasoning.
(Percentage of daily recommendation)
|Calorie||288 kcal||(14 %)|
|Protein||19 g||(19 %)|
|Fat||16 g||(14 %)|
|Carbohydrates||15 g||(10 %)|
|Sugar added||0 g||(0 %)|
|Roughage||3.5 g||(12 %)|
|Vitamin A||0.4 mg||(50 %)|
|Vitamin D||2.6 μg||(13 %)|
|Vitamin E||1.9 mg||(16 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||6.4 mg||(53 %)|
|Vitamin B₆||0.5 mg||(36 %)|
|Folate||122 μg||(41 %)|
|Pantothenic acid||2.2 mg||(37 %)|
|Biotin||25.3 μg||(56 %)|
|Vitamin B₁₂||2 μg||(67 %)|
|Vitamin C||24 mg||(25 %)|
|Potassium||622 mg||(16 %)|
|Calcium||99 mg||(10 %)|
|Magnesium||52 mg||(17 %)|
|Iron||3.2 mg||(21 %)|
|Iodine||19 μg||(10 %)|
|Zinc||2.1 mg||(26 %)|
|Saturated fatty acids||3.8 g|
|Uric acid||75 mg|
Scrub the potatoes well. Cook in a pot of boiling salted water until tender, about 20 minutes, then remove potatoes and let cool. While the potatoes are cooking, peel the outer layer of asparagus stalks and trim the woody ends. Cook the asparagus in the boiling salted water until tender, about 15 minute, then drain well and let cool. Peel the onion and finely chop.
Cut asparagus and potatoes into small pieces.
Cut the prosciutto into strips.
Rinse the parsley, shake dry, pluck leaves and finely chop. Whisk the eggs with the chopped parsley in a bowl.
Heat oil in a nonstick pan over medium heat. Sauté onions until translucent, stirring frequently, 1-2 minutes.
Add potatoes and cook until heated through, about 2 minutes.
Add asparagus and cook until heated through, about 1 minute.
Add the prosciutto and season with salt and pepper.
Add the eggs to the pan, cover and cook over low heat until set, 5-6 minutes. Slide out of the pan and serve immediately.