Your Recipe

Skinny Asparagus & Feta Quiche

Ingrédient Quantité Calories
Asperges 265g 53kcal
Fromage feta 28g 74kcal
Blanc d'œuf cru 420g 218kcal
Romarin séché 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.

Valeurs nutritives
Taille des portions 714 g | ml
Quantité par portion 347
1453
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 7.1g 9%
Gras saturés 3.8g 19%
Sodium 1022mg 44%
Total des glucides 15g 5%
Fibres alimentaires 5.8g 21%
Sucre 8g
Protéine 56g 111%
Vitamine D 0.1mcg 1%
Calcium 247mg 19%
Fer 6.8mg 38%
Potassium 1256mg 27%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Imprimer le PDF
Vitamines
nutriment Quantité DV
Vitamine A 135.959 mcg 15%
Thiamine [B1] 0.439 mg 37%
Riboflavine [B2] 2.462 mg 189%
Niacine [B3] 3.344 mg 21%
Acide pantothénique [B5] 1.801 mg 36%
Vitamine B6 0.39 mg 23%
Cobalamine [B12] 0.851 mcg 0%
Floate [B9] 165.73 mcg 0%
Vitamine C 14.846 mg 16%
Vitamine D 0.112 mcg 1%
Vitamine E 3.12 mg 21%
Vitamine K 122.746 mcg 102%
Bétaïne 2.963 mg 0%
Choline 51.716 mg 9%
Carbohydrates
nutriment Quantité DV
Total des glucides 14.8 g 5%
Sugars 8 g 16%
Fibres alimentaires 5.8 g 21%
Carbohydrate 14.8 g 0%
Glucides nets 6.8g
acides aminés
nutriment Quantité DV
Alanine 3.449 g 0%
Arginine 3.103 g 0%
Acide aspartique 6.709 g 0%
Cystéine 1.312 g 0%
Acide glutamique 7.823 g 0%
Glycine 1.874 g 0%
Histidine 1.462 g 0%
Isoleucine 3.207 g 0%
Leucine 5.01 g 0%
Lysine 4.01 g 0%
Méthionine 1.863 g 0%
Phénylalanine 3.278 g 0%
Proline 2.42 g 0%
Sérine 3.964 g 0%
Thréonine 2.292 g 0%
Tryptophane 0.654 g 0%
Tyrosine 2.249 g 0%
Valine 4.011 g 0%
Minéraux
nutriment Quantité DV
Calcium 246.72 mg 19%
Cuivre 0.61 mg 68%
Fluorure 0 mcg 0%
Fer 6.82 mg 38%
Magnésium 93.6 mg 22%
Manganèse 0.54 mg 24%
Phosphore 297.08 mg 24%
Potassium 1255.67 mg 27%
Sélénium 94.32 mcg 171%
Sodium 1021.95 mg 44%
Zinc 2.41 mg 22%
autres
nutriment Quantité DV
Eau 632.162 g 0%
Cendres 5.743 g 0%