Your Recipe

Asparagus Quiche

Složka Množství Kalorie
Jablka 200g 104kcal
Chřest 256g 51kcal
Sýr Čedar 29.4g 118kcal
Vaječný bílek syrový 164.15g 85kcal
Voda z kohoutku 45g 0kcal
Olivový olej 6.495g 57kcal
Olivy, zralé, konzervované (malé-extra velké) 15g 17kcal

Recipe Tags:

Zone Diet

Recipe Tags:

Food

Recipe Instructions:

1 1/3 cups Asparagus - about 16 stalks
3 Tbsp Water
Cooking spray
2/3 cup Egg Beaters-whites
Mrs. Dash Extra-Spicy or herbs - To taste
1 1/2 tsps Olive Oil
3 Olives
2 Tbsp Low-fat Cheddar Cheese
1 Apple

Instructions
Cut off tough stem ends of asparagus and microwave with water for 1-2 minutes in a microwave-safe dish. Cut into one-inch lengths and set aside. Save any leftover water.
Whisk the egg whites, Mrs. Dash and olive oil with the leftover asparagus water. Pour the egg mixture into an olive oil cooking-sprayed nine-inch glass pie plate.
Add olives. Cover with another nine-inch glass pie dish and cook in microwave on high for 1 – 1 1/2 minutes.
Turn over by flipping into the other pie plate. Place the grated cheese and asparagus on half the egg mix; fold in half and continue cooking for another 1 – 1 1/2 minutes. Enjoy an apple for dessert.

nutriční údaje
Velikost porce 716 g | ml
Množství na porci 434
1814
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 19g 24%
Nasycené tuky 7g 35%
Sodík 584mg 25%
Sacharidy celkem 41g 15%
Vláknina 10g 37%
Cukr 27g
Bílkoviny 31g 62%
Vitamin D 0.2mcg 1%
Vápník 308mg 24%
Železo 6.9mg 38%
Draslík 1022mg 22%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
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Vitamin
živina Množství DV
Vitamin A 204.908 mcg 23%
Thiamin [B1] 0.416 mg 35%
Riboflavin [B2] 1.259 mg 97%
Niacin [B3] 2.881 mg 18%
Kyselina pantotenová [B5] 1.258 mg 25%
Vitamin B6 0.344 mg 20%
Kobalamin [B12] 0.471 mcg 0%
Floát [B9] 153.624 mcg 0%
Vitamin C 23.671 mg 26%
Vitamin D 0.176 mcg 1%
Vitamin E 4.644 mg 31%
Vitamin K 118.25 mcg 99%
Betain 2.441 mg 0%
Cholin 55.981 mg 10%
Carbohydrates
živina Množství DV
Sacharidy celkem 40.6 g 15%
Sugars 26.9 g 54%
Vláknina 10.4 g 37%
Carbohydrate 39.7 g 0%
Čisté sacharidy 13.7g
aminokyseliny
živina Množství DV
Alanin 1.699 g 0%
Arginin 1.48 g 0%
Kyselina asparagová 3.967 g 0%
Cystein 0.589 g 0%
kyselina glutamová 4.597 g 0%
Glycin 0.964 g 0%
Histidin 0.776 g 0%
Izoleucin 1.648 g 0%
Leucin 2.599 g 0%
Lysin 1.919 g 0%
Metionin 0.899 g 0%
Fenylalanin 1.65 g 0%
Prolin 1.648 g 0%
Serin 1.835 g 0%
Treonin 1.275 g 0%
Tryptofan 0.437 g 0%
Tyrosin 1.214 g 0%
Valin 2.065 g 0%
Minerály
živina Množství DV
Vápník 308.29 mg 24%
Měď 0.63 mg 70%
Fluorid 38.64 mcg 0%
Železo 6.87 mg 38%
Hořčík 72.88 mg 17%
Mangan 0.5 mg 22%
Fosfor 313.96 mg 25%
Draslík 1022.29 mg 22%
Selen 47.23 mcg 86%
Sodík 583.77 mg 25%
Zinek 2.62 mg 24%
další
živina Množství DV
Voda 621.989 g 0%
Popel 4.366 g 0%