Egg and Asparagus Frittata

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Egg and Asparagus Frittata
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Health Score:
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
379
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie379 kcal(18 %)
Protein20.65 g(21 %)
Fat27.24 g(23 %)
Carbohydrates9.47 g(6 %)
Sugar added0 g(0 %)
Roughage2.01 g(7 %)
Vitamin A536.53 mg(67,066 %)
Vitamin D4.45 μg(22 %)
Vitamin E11.04 mg(92 %)
Vitamin B₁0.09 mg(9 %)
Vitamin B₂0.68 mg(62 %)
Niacin2.6 mg(22 %)
Vitamin B₆0.17 mg(12 %)
Folate124.08 μg(41 %)
Pantothenic acid0.35 mg(6 %)
Biotin4.15 μg(9 %)
Vitamin B₁₂2.76 μg(92 %)
Vitamin C41.14 mg(43 %)
Potassium321.27 mg(8 %)
Calcium249.31 mg(25 %)
Magnesium26.01 mg(9 %)
Iron0.89 mg(6 %)
Iodine124.12 μg(62 %)
Zinc0.86 mg(11 %)
Saturated fatty acids12.45 g
Cholesterol395.13 mg

Ingredients

for
4
Ingredients
1 tablespoon butter
1 onion (finely sliced)
1 garlic (finely chopped)
2 cups green Asparagus (halved lengthways)
8 eggs
cup cream (at least 30% fat)
1 tablespoon Lime juice
½ teaspoon mild Curry powder
½ cup Parmesan (finely grated)
For the tomato salsa
1 red chile pepper (finely chopped)
2 beefsteak tomatoes (diced)
Tabasco sauce
1 tablespoon Garlic oil
How healthy are the main ingredients?
oniongarliceggParmesantomato
Preparation

Kitchen utensils

1 Salad spinner, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Peeler, 1 Box grater, 2 Bowls, 1 Mixing bowl, 1 Whisk, 1 große Non-stick pan, 1 Small skillet, 1 Slotted spatula, 1 Wooden spoon, 1 Tablespoon, 1 Teaspoon, 1 Plate, 1 Paper towel, 1 Hand mixer mit Rührbesen, 1 Baking sheet, 1 Salad server, 1 Parchment paper, 1 deep bowl

Preparation steps

1.
Heat the oven to 200°C (180°C in a fan oven), 400°F, gas 6 and line a cake tin (24 cm Ø) with greaseproof paper.
2.
Heat the butter and fry the onion and the garlic. Add the asparagus and fry for about three minutes turning occasionally. Remove from the heat and pour in a bowl.
3.
Beat the eggs, cream, lime juice, curry and stir in the Parmesan. Season with salt and ground white pepper and add the mixture to the asparagus. Mix well and season to taste.
4.
Pour the mixture into the cake tin and bake for approx. 45 minutes. If it browns too quickly cover with tin foil.
5.
To make the tomato salsa mix together the tomatoes, chilli, salt, ground white pepper, Tabasco and garlic oil.