Tortilla with Asparagus and Pine Nuts

0
Average: 0 (0 votes)
(0 votes)
Tortilla with Asparagus and Pine Nuts
share Share
print
bookmark_border Copy URL
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
283
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie283 cal.(13 %)
Protein13 g(13 %)
Fat18 g(16 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage4.7 g(16 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.3 μg(7 %)
Vitamin E5.1 mg(43 %)
Vitamin K37 μg(62 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.6 mg(47 %)
Vitamin B₆0.3 mg(21 %)
Folate137 μg(46 %)
Pantothenic acid1.5 mg(25 %)
Biotin15 μg(33 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C34 mg(36 %)
Potassium822 mg(21 %)
Calcium59 mg(6 %)
Magnesium84 mg(28 %)
Iron3.7 mg(25 %)
Iodine13 μg(7 %)
Zinc2.3 mg(29 %)
Saturated fatty acids3.5 g
Uric acid33 mg
Cholesterol182 mg
Complete sugar4 g

Ingredients

for
6
Ingredients
500 grams cooked potatoes
400 grams white Asparagus
½ tsp butter (for the baking dish)
1 Lime
5 large eggs
salt
cayenne pepper
1 Avocado
freshly ground peppers
3 Cherry tomatoes
100 grams Pine nuts
How healthy are the main ingredients?
potatoPine nutsLimeeggsaltcayenne pepper

Preparation steps

1.

Preheat the oven to 130°C (approximately 265°F)) conventional heat. Peel potatoes and cut into slices. Peel the asparagus thoroughly and cut diagonally into thin slices. Grease a springform pan or quiche dish and line it with the asparagus and potato slices. Rinse the lime thoroughly, grate a little of the zest and squeeze the juice. Separate the eggs, beat the egg whites until slightly stiff and season the yolks with half the lime juice, salt and cayenne pepper. Fold in the egg whites. Pour the egg mixture over the vegetables. Gently shake the pan so that the egg mixture settles into all of the cracks. Bake in preheated oven for 50-55 minutes.

2.

Cut avocado cut in half, remove the core and scoop out the flesh with a spoon. Mix avocado flesh with the remaining lime juice and grated zest and season with pepper. Rinse the tomatoes and cut into quarters. Toast the pine nuts in a dry pan until golden. Remove tortilla from the oven, cut into 12 pieces and garnish with the seasoned avocado mixture, tomatoes and freshly ground pepper. Serve sprinkled with lime zest and pine nuts.