EatSmarter exclusive recipe

Asparagus and Ham Omelet

with Potatoes and Parsley
4.46154
Average: 4.5 (13 votes)
(13 votes)
Asparagus and Ham Omelet
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Health Score:
Health Score
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
288
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie288 kcal(14 %)
Protein19 g(19 %)
Fat16 g(14 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.4 mg(50 %)
Vitamin D2.6 μg(13 %)
Vitamin E1.9 mg(16 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin6.4 mg(53 %)
Vitamin B₆0.5 mg(36 %)
Folate122 μg(41 %)
Pantothenic acid2.2 mg(37 %)
Biotin25.3 μg(56 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C24 mg(25 %)
Potassium622 mg(16 %)
Calcium99 mg(10 %)
Magnesium52 mg(17 %)
Iron3.2 mg(21 %)
Iodine19 μg(10 %)
Zinc2.1 mg(26 %)
Saturated fatty acids3.8 g
Uric acid75 mg
Cholesterol369 mg
Development of this recipe:

Ingredients

for
2
Ingredients
7 ounces
5 ounces
white Asparagus
1
2 ounces
2 sprigs
3
1 tablespoon
Preparation

Kitchen utensils

1 nonstick Skillet (with lid), 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Fork, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Lid, 2 Pots, 1 Slotted spoon

Preparation steps

1.
Asparagus and Ham Omelet preparation step 1

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.

2.
Asparagus and Ham Omelet preparation step 2

Cut asparagus and potatoes into small pieces.

3.
Asparagus and Ham Omelet preparation step 3

Cut the prosciutto into strips.

4.
Asparagus and Ham Omelet preparation step 4

Rinse the parsley, shake dry, pluck leaves and finely chop. Whisk the eggs with the chopped parsley in a bowl.

5.
Asparagus and Ham Omelet preparation step 5

Heat oil in a nonstick pan over medium heat. Sauté onions until translucent, stirring frequently, 1-2 minutes.

6.
Asparagus and Ham Omelet preparation step 6

Add potatoes and cook until heated through, about 2 minutes.

7.
Asparagus and Ham Omelet preparation step 7

Add asparagus and cook until heated through, about 1 minute.

8.
Asparagus and Ham Omelet preparation step 8

Add the prosciutto and season with salt and pepper.

9.
Asparagus and Ham Omelet preparation step 9

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.