Spanish Tortilla with Asparagus and Cheese

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Spanish Tortilla with Asparagus and Cheese
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
308
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie308 cal.(15 %)
Protein22 g(22 %)
Fat22 g(19 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage2.6 g(9 %)
Vitamin A0.5 mg(63 %)
Vitamin D3.4 μg(17 %)
Vitamin E8.3 mg(69 %)
Vitamin K75.7 μg(126 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin7 mg(58 %)
Vitamin B₆0.2 mg(14 %)
Folate237 μg(79 %)
Pantothenic acid2.8 mg(47 %)
Biotin32.7 μg(73 %)
Vitamin B₁₂2.7 μg(90 %)
Vitamin C39 mg(41 %)
Potassium591 mg(15 %)
Calcium375 mg(38 %)
Magnesium50 mg(17 %)
Iron3.2 mg(21 %)
Iodine22 μg(11 %)
Zinc3.4 mg(43 %)
Saturated fatty acids7.6 g
Uric acid44 mg
Cholesterol452 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
½ handful parsley
250 grams white Asparagus
250 grams green Asparagus
1 onion
2 garlic cloves
½ Red chili pepper
150 grams Cherry tomatoes
2 Tbsps vegetable oil
8 eggs
80 grams grated Manchego
salt
freshly ground peppers
freshly grated Nutmeg
How healthy are the main ingredients?
parsleyoniongarlic cloveeggsaltNutmeg

Preparation steps

1.

Preheat the oven to 180°C (approximately 350°F). Rinse the parsley, shake dry, pluck the leaves and chop finely. Peel the white asparagus completely and peel only the lower third of the green asparagus. Trim the woody ends off all the asparagus. Peel the onion and garlic. Cut the onion into thin strips and thinly slice the garlic. Rinse the chile pepper, remove seeds and ribs and chop.  Rinse and halve the tomatoes. 

2.

Heat the oil in a large, ovenproof pan and sauté the onions and garlic. Add the asparagus and chile pepper and saute for 4-6 minutes. Add the tomatoes. Beat the eggs. Stir the cheese and parsley into the eggs. Season with salt, pepper and nutmeg. Pour the egg mixture into the pan. Bake for 15 minutes. Remove and let cool in the pan. Cut into slices and serve.