Omelet with Spinach and Asparagus
Omelet with spinach and asparagus - Springtime version of the popular low carb classic.
Healthy, because
Even smarter
Nutritional values
Spinach is a real miracle of vital substances: Vitamins A, B1, B2 and C ensure good eyesight, strengthen nerves and the immune system. The green leafy vegetable is also rich in folic acid, calcium and magnesium.
A tomato salad goes perfectly with it in terms of taste and also adds plenty of antioxidants to the plate.
(Percentage of daily recommendation)
| Calorie | 238 cal. | (11 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 156.1 μg | (260 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 5.9 mg | (49 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 197 μg | (66 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 32.6 μg | (72 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 677 mg | (17 %) | ||
| Calcium | 228 mg | (23 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 69 mg | |||
| Cholesterol | 401 mg | |||
| Complete sugar | 3 g |
Preparation steps
Peel lower third of asparagus and cut off woody ends. Rinse lemon half hot, rub dry, grate zest and squeeze out juice.
Heat oil in a frying pan. Sauté asparagus over medium heat for 2-3 minutes. Deglaze with lemon juice and broth, season with salt and pepper, cover and cook over low heat for 5 minutes until al dente. Then remove the lid from the pan and let liquid evaporate.
Meanwhile, clean spinach, wash and shake dry. Whisk eggs with the milk. Season with salt, pepper and lemon zest.
Coat a coated pan with 1/2 tsp oil. Pour in 1/4 of the egg mixture and toss to distribute evenly. Top with 1/4 of the asparagus and spinach. Cook the omelet over medium heat for 5-6 minutes, until lightly browned. Keep warm in preheated oven at 80 °C /175 ˚F.
Bake 3 more omelets from the remaining egg mixture in the same way and keep warm. Finely grate the Parmesan cheese. Fold the omelets, sprinkle with cheese.
Serve with toast if desired.
