Asparagus Open-face Omelette
Healthy, because
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Nutritional values
Asparagus is an excellent source of folate - the water-soluble vitamin is needed for cell renewal and blood formation, among other things. Additionally, the eggs score points with plenty of high-quality protein as well as vitamins, especially vitamins A, D and E.
Feel free to substitute the asparagus with other vegetables of your choice. Try using diced peppers and zucchini in a delicate egg batter.
(Percentage of daily recommendation)
| Calorie | 203 cal. | (10 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.3 g | (4 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 3.3 μg | (17 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 34.7 μg | (58 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 155 μg | (52 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 29.4 μg | (65 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 380 mg | (10 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 24 mg | (8 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 24 mg | |||
| Cholesterol | 445 mg | |||
| Complete sugar | 4 g |
Ingredients
Preparation steps
Wash the asparagus, peel the bottom third, remove woody ends and cut into pieces approximately 3/4 inch long. Blanch 5 minutes in salted water. Cool in ice water and drain.
Peel the shallot and cut into thin strips. Beat the eggs and season with salt and pepper. Melt the butter in a large, nonstick skillet, saute the shallots until soft. Spread evenly in pan and add the beaten eggs. Arrange the asparagus in the pan and sprinkle with the cheese. Cover and cook at medium temperature about 5 minutes.
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