High-Protein

Omelet with Spinach and Asparagus

5
Average: 5 (3 votes)
(3 votes)
Omelet with Spinach and Asparagus

Omelet with spinach and asparagus - Springtime version of the popular low carb classic.

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
238
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie238 kcal(11 %)
Protein21 g(21 %)
Fat13 g(11 %)
Carbohydrates2 g(1 %)
Sugar added0 g(0 %)
Roughage5.6 g(19 %)
Vitamin A0.6 mg(75 %)
Vitamin D3 μg(15 %)
Vitamin E4.7 mg(39 %)
Vitamin K156.1 μg(260 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.7 mg(64 %)
Niacin5.9 mg(49 %)
Vitamin B₆0.3 mg(21 %)
Folate197 μg(66 %)
Pantothenic acid2.5 mg(42 %)
Biotin32.6 μg(72 %)
Vitamin B₁₂2.2 μg(73 %)
Vitamin C34 mg(36 %)
Potassium677 mg(17 %)
Calcium228 mg(23 %)
Magnesium78 mg(26 %)
Iron4.4 mg(29 %)
Iodine27 μg(14 %)
Zinc3.2 mg(40 %)
Saturated fatty acids4.8 g
Uric acid69 mg
Cholesterol401 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
9 ozs green Asparagus
½ organic lemon
2 Tbsps olive oil
3 ½ ozs Vegetable broth
salt
peppers
2 ozs fresh Spinach
8 eggs
5 ozs milk
¾ oz Parmesan
How healthy are the main ingredients?
Parmesanolive oilSpinachsaltegg

Preparation steps

1.

Peel lower third of asparagus and cut off woody ends. Rinse lemon half hot, rub dry, grate zest and squeeze out juice.

2.

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.

3.

Meanwhile, clean spinach, wash and shake dry. Whisk eggs with the milk. Season with salt, pepper and lemon zest.

4.

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.

5.

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.