Your Recipe

Asparagus-Mushroom Frittata

Zutat  Menge  Kalorien 
Zitronensaft 28.7g 6kcal
Zwiebeln 110g 44kcal
Paprika, roh, gelb, süß 74.5g 19kcal
Ei roh ganz 400g 572kcal
Speisesalz 2.8g 0kcal
Olivenöl 14g 124kcal
Schwarzer Pfeffer 0.575g 1kcal
Spargel, gefroren, unvorbereitet 226.8g 54kcal
Käse, Ricotta, Vollmilch 123g 185kcal
Pilze, Portabella, roh 21.5g 5kcal

Recipe Tags:

Ketogenic Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
8 large eggs
1/2 cup whole-milk ricotta cheese
2 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil
1 package (8 ounces) frozen asparagus spears, thawed
1 large onion, halved and thinly sliced
1/2 cup finely chopped sweet red or green pepper
1/4 cup sliced baby portobello mushrooms
Directions
1. Preheat oven to 350°. In a large bowl, whisk eggs, ricotta cheese, lemon juice, salt and pepper. In a 10-in. ovenproof skillet, heat oil over medium heat. Add asparagus, onion, red pepper and mushrooms; cook and stir 6-8 minutes or until onion and pepper are tender.
2. Remove from heat; remove asparagus from skillet. Reserve eight spears; cut remaining asparagus into 2-in. pieces. Return cut asparagus to skillet; stir in egg mixture. Arrange reserved asparagus spears over eggs to resemble spokes of a wheel.
3. Bake, uncovered, 20-25 minutes or until eggs are completely set. Let stand 5 minutes. Cut into wedges.

Nährwertangaben 
Portionsgröße  125 g | ml
Menge pro Portion  126
529
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.2g 11%
Gesättigte Fettsäuren  2.8g 14%
Natrium 227mg 10%
Gesamte Kohlenhydrate  4.9g 2%
Ballaststoffe  1g 4%
Zucker  1.4g
Protein  8.7g 17%
Vitamin D 1mcg 5%
Kalzium 71mg 5%
Eisen  1.2mg 7%
Kalium 229mg 5%
* 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. 
Vitamin
Nährstoff Menge  DV
Vitamin A 126.415 mcg 14%
Thiamin [B1] 0.07 mg 6%
Riboflavin [B2] 0.327 mg 25%
Niacin [B3] 0.631 mg 4%
Pantothensäure [B5] 0.972 mg 19%
Vitamin B6 0.181 mg 11%
Cobalamin [B12] 0.577 mcg 0%
Folat [B9] 86.642 mcg 0%
Vitamin C 23.341 mg 26%
Vitamin D 1.039 mcg 5%
Vitamin E 0.95 mg 6%
Vitamin K 2.1 mcg 2%
Betain 0.345 mg 0%
Cholin 151.817 mg 28%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  4.9 g 2%
Sugars 1.4 g 3%
Ballaststoffe  1 g 4%
Carbohydrate 2.5 g 0%
Netto-Kohlenhydrate 3.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.421 g 0%
Arginin 0.473 g 0%
Asparaginsäure 0.816 g 0%
Cystein 0.149 g 0%
Glutaminsäure 1.051 g 0%
Glycin 0.255 g 0%
Histidin 0.174 g 0%
Isoleucin 0.376 g 0%
Leucin 0.593 g 0%
Lysin 0.51 g 0%
Methionin 0.202 g 0%
Phenylalanin 0.371 g 0%
Prolin 0.31 g 0%
Serin 0.531 g 0%
Threonin 0.313 g 0%
Tryptophan 0.096 g 0%
Tyrosin 0.267 g 0%
Valin 0.472 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 71.29 mg 5%
Kupfer 0.09 mg 11%
Fluorid 0.73 mcg 0%
Eisen  1.2 mg 7%
Magnesium 15.88 mg 4%
Mangan 0.11 mg 5%
Phosphor 150.53 mg 12%
Kalium 228.6 mg 5%
Selen 17.32 mcg 31%
Natrium 227.08 mg 10%
Zink 0.96 mg 9%
andere
Nährstoff Menge  DV
Wasser 102.087 g 0%
Asche 1.384 g 0%