Egg and Asparagus Frittata
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(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
309
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 309 cal. | (15 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.4 g | (8 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 61 μg | (102 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 228 μg | (76 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 32.7 μg | (73 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 561 mg | (14 %) | ||
| Calcium | 195 mg | (20 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 41 mg | |||
| Cholesterol | 462 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Tbsp butter
- 1 onion (finely sliced)
- 1 garlic clove (finely chopped)
- 2 cups green Asparagus (halved lengthways)
- 8 eggs
- ⅜ cup cream (at least 30% fat)
- 1 Tbsp Lime juice
- ½ tsp mild Curry powder
- ½ cup Parmesan (finely grated)
- For the tomato salsa
- 1 red chili pepper (finely chopped)
- 2 beefsteak Tomatoes (diced)
- Tabasco sauce
- 1 Tbsp Garlic oil
Preparation
Kitchen utensils
1 Salad spinner, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Peeler, 1 Box grater, 2 Bowls, 1 Mixing bowl, 1 Whisk, 1 große Non-stick pan, 1 Small skillet, 1 Slotted spatula, 1 Wooden spoon, 1 Tablespoon, 1 Teaspoon, 1 Plate, 1 Paper towel, 1 Hand mixer mit Rührbesen, 1 Baking sheet, 1 Salad server, 1 Parchment paper, 1 deep bowl
Preparation steps
1.
Heat the oven to 200°C (180°C in a fan oven), 400°F, gas 6 and line a cake tin (24 cm Ø) with greaseproof paper.
2.
Heat the butter and fry the onion and the garlic. Add the asparagus and fry for about three minutes turning occasionally. Remove from the heat and pour in a bowl.
3.
Beat the eggs, cream, lime juice, curry and stir in the Parmesan. Season with salt and ground white pepper and add the mixture to the asparagus. Mix well and season to taste.
4.
Pour the mixture into the cake tin and bake for approx. 45 minutes. If it browns too quickly cover with tin foil.
5.
To make the tomato salsa mix together the tomatoes, chilli, salt, ground white pepper, Tabasco and garlic oil.
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