Your Recipe

Asparagus Omelette with Ricotta

Zutat  Menge  Kalorien 
Spargel 134g 27kcal
Ei roh ganz 100g 143kcal
Pinienkerne 8.72g 59kcal
Olivenöl 28g 248kcal
Thymian frisch 0.8g 1kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 2.17g 1kcal
Käse, Parmesankäse, gerieben 5.62g 24kcal
Käse, Ricotta, Vollmilch 31.3g 47kcal

Recipe Instructions:

Ingredients
6-8 thin spears asparagus , trimmed
2 large eggs
2 tablespoons ricotta , divided
salt and freshly ground pepper , to taste
2 teaspoons olive oil
1 teaspoon fresh thyme leaves
1 teaspoon finely chopped scallions , plus more for garnish
1 tablespoon pine nuts
1 tablespoon grated Parmesan cheese

Instructions
Add the asparagus to a pot of boiling salted water over medium heat. Cook for 3-5minutes until bright green and tender-crisp. Quickly cool the asparagus with cold water, and pat dry. Set aside.
Beat the eggs and 1 tablespoon of ricotta in a bowl. Season with salt and pepper. Heat the oil in a small non-stick skillet. Pour in the egg mixture and make sure it covers the entire surface by swirling the pan. Cook over medium-low heat until the edges are cooked through (edges only).
Add the remaining ricotta, asparagus, thyme leaves, and chives on one side of the omelet. Sprinkle with pine nuts and cook on low heat for about 30 seconds.
Shake the pan gently to ensure the bottom of the omelet is loose. Don't worry if the center still looks raw. Using a non-stick spatula carefully flip the side with no filling over the top of the side with the filling. Cook for another minute.
Remove from the skillet and serve hot, sprinkled with grated Parmesan cheese and freshly chopped scallions

Nährwertangaben 
Portionsgröße  311 g | ml
Menge pro Portion  548
2293
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 48g 62%
Gesättigte Fettsäuren  10g 52%
Natrium 279mg 12%
Gesamte Kohlenhydrate  10g 4%
Ballaststoffe  3.3g 12%
Zucker  3.3g
Protein  21g 42%
Vitamin D 2.1mcg 10%
Kalzium 209mg 16%
Eisen  5.5mg 31%
Kalium 551mg 12%
* 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 264.37 mcg 29%
Thiamin [B1] 0.271 mg 23%
Riboflavin [B2] 0.784 mg 60%
Niacin [B3] 1.841 mg 12%
Pantothensäure [B5] 2.102 mg 42%
Vitamin B6 0.339 mg 20%
Cobalamin [B12] 1.232 mcg 0%
Folat [B9] 122.646 mcg 0%
Vitamin C 9.263 mg 10%
Vitamin D 2.063 mcg 10%
Vitamin E 7.456 mg 50%
Vitamin K 83.031 mcg 69%
Betain 1.178 mg 0%
Cholin 326.783 mg 59%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  10.4 g 4%
Sugars 3.3 g 7%
Ballaststoffe  3.3 g 12%
Carbohydrate 7.3 g 0%
Netto-Kohlenhydrate 7.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.951 g 0%
Arginin 1.155 g 0%
Asparaginsäure 2.127 g 0%
Cystein 0.339 g 0%
Glutaminsäure 2.249 g 0%
Glycin 0.546 g 0%
Histidin 0.405 g 0%
Isoleucin 0.823 g 0%
Leucin 1.348 g 0%
Lysin 1.101 g 0%
Methionin 0.445 g 0%
Phenylalanin 0.827 g 0%
Prolin 0.668 g 0%
Serin 1.188 g 0%
Threonin 0.704 g 0%
Tryptophan 0.214 g 0%
Tyrosin 0.614 g 0%
Valin 1.076 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 208.8 mg 16%
Kupfer 0.45 mg 50%
Fluorid 1.1 mcg 0%
Eisen  5.49 mg 31%
Magnesium 62.59 mg 15%
Mangan 1.03 mg 45%
Phosphor 403.3 mg 32%
Kalium 550.77 mg 12%
Selen 37.67 mcg 68%
Natrium 278.61 mg 12%
Zink 3.01 mg 27%
andere
Nährstoff Menge  DV
Wasser 228.084 g 0%
Asche 2.922 g 0%