White Asparagus and Chorizo Tortilla
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
454
calories
Calories
Healthy, because
Even smarter
Nutritional values
Asparagus is rich in fiber and chorizo adds tons of protein to this low-carb dish or side.
Pair this with a whole wheat baguette for a complete meal.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 454 cal. | (22 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.6 g | (9 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 108.8 μg | (181 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 10.1 mg | (84 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 132 μg | (44 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 807 mg | (20 %) | ||
| Calcium | 135 mg | (14 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 13.6 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 80 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ½ cups white Asparagus (peeled)
- 2 Tbsps olive oil
- 1 onion (finely chopped)
- 1.333 cups Chorizo (sliced)
- 10 egg whites
- ½ cup Ricotta cheese
- salt
- peppers
Preparation steps
1.
Put the asparagus in a pan of boiling water and cook for 5-7 minutes until crisp tender. Drain and set aside.
2.
Heat the oil in a large frying pan. Add the onion and cook for a few minutes until soft, but not browned. Add the chorizo and cook for a further 2 minutes.
3.
Slice the asparagus and add to the pan. Cook over a low heat for 1 minute. Set aside 1-2 pieces for the garnish.
4.
Mix together the egg whites and ricotta. Season to taste with salt and pepper.
5.
Pour in the egg white mixture, cover and cook without stirring for 10-12 minutes until the egg whites are set.
6.
Cut into pieces and place on serving plates. Sprinkle with chives and garnish with the reserved asparagus and lettuce.
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