Your Recipe

Skinny Asparagus & Feta Quiche

Zutat  Menge  Kalorien 
Spargel 265g 53kcal
Käsefeta 28g 74kcal
Eiweiß roh 420g 218kcal
Basilikum getrocknet 0.7g 2kcal

Recipe Instructions:

Ingredients
2 cups (265g) sliced asparagus, cut into ¼”-thick rounds (about 1 medium bunch)
1 tsp dried basil
¼ cup (28g) crumbled feta cheese
1 ¾ cups (420mL) liquid egg whites (from a carton)

DIRECTIONS
Preheat the oven to 325°F, and lightly coat a 9”-round cake pan with nonstick cooking spray.
Lightly coat a large skillet with nonstick cooking spray, and briefly preheat over medium-low heat. Add the asparagus, and sprinkle the basil over the top of the vegetables. Sauté for 3-4 minutes, or until tender. Transfer the asparagus to the prepared baking pan.
Evenly sprinkle the feta over the asparagus. Carefully pour in the liquid egg whites. Bake at 325°F for 30-35 minutes, or until the center is set. Cool in the pan for at least 5 minutes before slicing and serving.

Nährwertangaben 
Portionsgröße  714 g | ml
Menge pro Portion  347
1453
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.1g 9%
Gesättigte Fettsäuren  3.8g 19%
Natrium 1022mg 44%
Gesamte Kohlenhydrate  15g 5%
Ballaststoffe  5.8g 21%
Zucker  8g
Protein  56g 111%
Vitamin D 0.1mcg 1%
Kalzium 247mg 19%
Eisen  6.8mg 38%
Kalium 1256mg 27%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 135.959 mcg 15%
Thiamin [B1] 0.439 mg 37%
Riboflavin [B2] 2.462 mg 189%
Niacin [B3] 3.344 mg 21%
Pantothensäure [B5] 1.801 mg 36%
Vitamin B6 0.39 mg 23%
Cobalamin [B12] 0.851 mcg 0%
Folat [B9] 165.73 mcg 0%
Vitamin C 14.846 mg 16%
Vitamin D 0.112 mcg 1%
Vitamin E 3.12 mg 21%
Vitamin K 122.746 mcg 102%
Betain 2.963 mg 0%
Cholin 51.716 mg 9%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  14.8 g 5%
Sugars 8 g 16%
Ballaststoffe  5.8 g 21%
Carbohydrate 14.8 g 0%
Netto-Kohlenhydrate 6.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 3.449 g 0%
Arginin 3.103 g 0%
Asparaginsäure 6.709 g 0%
Cystein 1.312 g 0%
Glutaminsäure 7.823 g 0%
Glycin 1.874 g 0%
Histidin 1.462 g 0%
Isoleucin 3.207 g 0%
Leucin 5.01 g 0%
Lysin 4.01 g 0%
Methionin 1.863 g 0%
Phenylalanin 3.278 g 0%
Prolin 2.42 g 0%
Serin 3.964 g 0%
Threonin 2.292 g 0%
Tryptophan 0.654 g 0%
Tyrosin 2.249 g 0%
Valin 4.011 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 246.72 mg 19%
Kupfer 0.61 mg 68%
Fluorid 0 mcg 0%
Eisen  6.82 mg 38%
Magnesium 93.6 mg 22%
Mangan 0.54 mg 24%
Phosphor 297.08 mg 24%
Kalium 1255.67 mg 27%
Selen 94.32 mcg 171%
Natrium 1021.95 mg 44%
Zink 2.41 mg 22%
andere
Nährstoff Menge  DV
Wasser 632.162 g 0%
Asche 5.743 g 0%