Your Recipe

Asparagus Quiche

Zutat  Menge  Kalorien 
Apfel 200g 104kcal
Spargel 256g 51kcal
Cheddarkäse 29.4g 118kcal
Eiweiß roh 164.15g 85kcal
Leitungswasser 45g 0kcal
Olivenöl 6.495g 57kcal
Oliven, reif, aus der Dose (klein-extra groß) 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.

Nährwertangaben 
Portionsgröße  716 g | ml
Menge pro Portion  434
1814
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 19g 24%
Gesättigte Fettsäuren  7g 35%
Natrium 584mg 25%
Gesamte Kohlenhydrate  41g 15%
Ballaststoffe  10g 37%
Zucker  27g
Protein  31g 62%
Vitamin D 0.2mcg 1%
Kalzium 308mg 24%
Eisen  6.9mg 38%
Kalium 1022mg 22%
* 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 204.908 mcg 23%
Thiamin [B1] 0.416 mg 35%
Riboflavin [B2] 1.259 mg 97%
Niacin [B3] 2.881 mg 18%
Pantothensäure [B5] 1.258 mg 25%
Vitamin B6 0.344 mg 20%
Cobalamin [B12] 0.471 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  40.6 g 15%
Sugars 26.9 g 54%
Ballaststoffe  10.4 g 37%
Carbohydrate 39.7 g 0%
Netto-Kohlenhydrate 13.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.699 g 0%
Arginin 1.48 g 0%
Asparaginsäure 3.967 g 0%
Cystein 0.589 g 0%
Glutaminsäure 4.597 g 0%
Glycin 0.964 g 0%
Histidin 0.776 g 0%
Isoleucin 1.648 g 0%
Leucin 2.599 g 0%
Lysin 1.919 g 0%
Methionin 0.899 g 0%
Phenylalanin 1.65 g 0%
Prolin 1.648 g 0%
Serin 1.835 g 0%
Threonin 1.275 g 0%
Tryptophan 0.437 g 0%
Tyrosin 1.214 g 0%
Valin 2.065 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 308.29 mg 24%
Kupfer 0.63 mg 70%
Fluorid 38.64 mcg 0%
Eisen  6.87 mg 38%
Magnesium 72.88 mg 17%
Mangan 0.5 mg 22%
Phosphor 313.96 mg 25%
Kalium 1022.29 mg 22%
Selen 47.23 mcg 86%
Natrium 583.77 mg 25%
Zink 2.62 mg 24%
andere
Nährstoff Menge  DV
Wasser 621.989 g 0%
Asche 4.366 g 0%