Frittata with Asparagus
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
889
calories
Calories
Nutritional values
1 piece contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 889 cal. | (42 %) | ||
| Protein | 54 g | (55 %) | ||
| Fat | 68 g | (59 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
more nutritional values
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 6.8 μg | (34 %) | ||
| Vitamin E | 18.3 mg | (153 %) | ||
| Vitamin K | 225.8 μg | (376 %) | ||
| Vitamin B₁ | 1 mg | (100 %) | ||
| Vitamin B₂ | 1.5 mg | (136 %) | ||
| Niacin | 18.8 mg | (157 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 726 μg | (242 %) | ||
| Pantothenic acid | 7.1 mg | (118 %) | ||
| Biotin | 69.4 μg | (154 %) | ||
| Vitamin B₁₂ | 4.7 μg | (157 %) | ||
| Vitamin C | 103 mg | (108 %) | ||
| Potassium | 1,624 mg | (41 %) | ||
| Calcium | 523 mg | (52 %) | ||
| Magnesium | 208 mg | (69 %) | ||
| Iron | 9.6 mg | (64 %) | ||
| Iodine | 73 μg | (37 %) | ||
| Zinc | 8.7 mg | (109 %) | ||
| Saturated fatty acids | 19.6 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 905 mg | |||
| Complete sugar | 15 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
1
- Ingredients
- 500 grams green Asparagus
- 4 eggs
- 2 Tbsps Whipped cream
- salt
- freshly ground peppers
- 1 garlic clove (finely chopped)
- ½ bunch Basil
- 2 Tbsps Parmesan (grated)
- 2 Tbsps olive oil
- 2 Tbsps Pumpkin seed
Preparation steps
1.
Peel the bottom thirds of each asparagus stalk and cut asparagus into 5 cm long (approximately 2-inch long) pieces. Cook asparagus in simmering salted water until al dente, about 10 minutes. Drain and rinse.
2.
Toast pumpkin seeds in dry pan until fragrant. Remove and let cool.
3.
Whisk eggs with cream until smooth. Season with salt and pepper.
4.
In a pan, sauté asparagus and garlic briefly in hot oil. Pour in egg mixture and cook over low heat until thickened, about 4 minutes. Flip frittata and cook until golden-brown on the other side, about 2 minutes. Serve frittata garnished with basil leaves and pumpkin seeds.
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