Your Recipe

Asparagus Omelette with Ricotta

Ingrédient Quantité Calories
Asperges 134g 27kcal
Œuf cru entier 100g 143kcal
Pignons de pin 8.72g 59kcal
Huile d'olive 28g 248kcal
Thym frais 0.8g 1kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 2.17g 1kcal
Fromage, parmesan, râpé 5.62g 24kcal
Fromage, ricotta, lait entier 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

Valeurs nutritives
Taille des portions 311 g | ml
Quantité par portion 548
2293
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 48g 62%
Gras saturés 10g 52%
Sodium 279mg 12%
Total des glucides 10g 4%
Fibres alimentaires 3.3g 12%
Sucre 3.3g
Protéine 21g 42%
Vitamine D 2.1mcg 10%
Calcium 209mg 16%
Fer 5.5mg 31%
Potassium 551mg 12%
* 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.
Vitamines
nutriment Quantité DV
Vitamine A 264.37 mcg 29%
Thiamine [B1] 0.271 mg 23%
Riboflavine [B2] 0.784 mg 60%
Niacine [B3] 1.841 mg 12%
Acide pantothénique [B5] 2.102 mg 42%
Vitamine B6 0.339 mg 20%
Cobalamine [B12] 1.232 mcg 0%
Floate [B9] 122.646 mcg 0%
Vitamine C 9.263 mg 10%
Vitamine D 2.063 mcg 10%
Vitamine E 7.456 mg 50%
Vitamine K 83.031 mcg 69%
Bétaïne 1.178 mg 0%
Choline 326.783 mg 59%
Carbohydrates
nutriment Quantité DV
Total des glucides 10.4 g 4%
Sugars 3.3 g 7%
Fibres alimentaires 3.3 g 12%
Carbohydrate 7.3 g 0%
Glucides nets 7.1g
acides aminés
nutriment Quantité DV
Alanine 0.951 g 0%
Arginine 1.155 g 0%
Acide aspartique 2.127 g 0%
Cystéine 0.339 g 0%
Acide glutamique 2.249 g 0%
Glycine 0.546 g 0%
Histidine 0.405 g 0%
Isoleucine 0.823 g 0%
Leucine 1.348 g 0%
Lysine 1.101 g 0%
Méthionine 0.445 g 0%
Phénylalanine 0.827 g 0%
Proline 0.668 g 0%
Sérine 1.188 g 0%
Thréonine 0.704 g 0%
Tryptophane 0.214 g 0%
Tyrosine 0.614 g 0%
Valine 1.076 g 0%
Minéraux
nutriment Quantité DV
Calcium 208.8 mg 16%
Cuivre 0.45 mg 50%
Fluorure 1.1 mcg 0%
Fer 5.49 mg 31%
Magnésium 62.59 mg 15%
Manganèse 1.03 mg 45%
Phosphore 403.3 mg 32%
Potassium 550.77 mg 12%
Sélénium 37.67 mcg 68%
Sodium 278.61 mg 12%
Zinc 3.01 mg 27%
autres
nutriment Quantité DV
Eau 228.084 g 0%
Cendres 2.922 g 0%