Frittata with Asparagus

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Frittata with Asparagus
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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
889
calories
Calories

Nutritional values

1 piece contains
(Percentage of daily recommendation)
Calorie889 cal.(42 %)
Protein54 g(55 %)
Fat68 g(59 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A1.3 mg(163 %)
Vitamin D6.8 μg(34 %)
Vitamin E18.3 mg(153 %)
Vitamin K225.8 μg(376 %)
Vitamin B₁1 mg(100 %)
Vitamin B₂1.5 mg(136 %)
Niacin18.8 mg(157 %)
Vitamin B₆0.5 mg(36 %)
Folate726 μg(242 %)
Pantothenic acid7.1 mg(118 %)
Biotin69.4 μg(154 %)
Vitamin B₁₂4.7 μg(157 %)
Vitamin C103 mg(108 %)
Potassium1,624 mg(41 %)
Calcium523 mg(52 %)
Magnesium208 mg(69 %)
Iron9.6 mg(64 %)
Iodine73 μg(37 %)
Zinc8.7 mg(109 %)
Saturated fatty acids19.6 g
Uric acid130 mg
Cholesterol905 mg
Complete sugar15 g

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
How healthy are the main ingredients?
Pumpkin seedWhipped creamParmesanolive oilBasilegg

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.