Your Recipe

Asparagus Quiche

Ingrédient Quantité Calories
Pomme 200g 104kcal
Asperges 256g 51kcal
Cheddar 29.4g 118kcal
Blanc d'œuf cru 164.15g 85kcal
Eau du robinet 45g 0kcal
Huile d'olive 6.495g 57kcal
Olives, mûres, en conserve (petites-très grandes) 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.

Valeurs nutritives
Taille des portions 716 g | ml
Quantité par portion 434
1814
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 19g 24%
Gras saturés 7g 35%
Sodium 584mg 25%
Total des glucides 41g 15%
Fibres alimentaires 10g 37%
Sucre 27g
Protéine 31g 62%
Vitamine D 0.2mcg 1%
Calcium 308mg 24%
Fer 6.9mg 38%
Potassium 1022mg 22%
* 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.
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Vitamines
nutriment Quantité DV
Vitamine A 204.908 mcg 23%
Thiamine [B1] 0.416 mg 35%
Riboflavine [B2] 1.259 mg 97%
Niacine [B3] 2.881 mg 18%
Acide pantothénique [B5] 1.258 mg 25%
Vitamine B6 0.344 mg 20%
Cobalamine [B12] 0.471 mcg 0%
Floate [B9] 153.624 mcg 0%
Vitamine C 23.671 mg 26%
Vitamine D 0.176 mcg 1%
Vitamine E 4.644 mg 31%
Vitamine K 118.25 mcg 99%
Bétaïne 2.441 mg 0%
Choline 55.981 mg 10%
Carbohydrates
nutriment Quantité DV
Total des glucides 40.6 g 15%
Sugars 26.9 g 54%
Fibres alimentaires 10.4 g 37%
Carbohydrate 39.7 g 0%
Glucides nets 13.7g
acides aminés
nutriment Quantité DV
Alanine 1.699 g 0%
Arginine 1.48 g 0%
Acide aspartique 3.967 g 0%
Cystéine 0.589 g 0%
Acide glutamique 4.597 g 0%
Glycine 0.964 g 0%
Histidine 0.776 g 0%
Isoleucine 1.648 g 0%
Leucine 2.599 g 0%
Lysine 1.919 g 0%
Méthionine 0.899 g 0%
Phénylalanine 1.65 g 0%
Proline 1.648 g 0%
Sérine 1.835 g 0%
Thréonine 1.275 g 0%
Tryptophane 0.437 g 0%
Tyrosine 1.214 g 0%
Valine 2.065 g 0%
Minéraux
nutriment Quantité DV
Calcium 308.29 mg 24%
Cuivre 0.63 mg 70%
Fluorure 38.64 mcg 0%
Fer 6.87 mg 38%
Magnésium 72.88 mg 17%
Manganèse 0.5 mg 22%
Phosphore 313.96 mg 25%
Potassium 1022.29 mg 22%
Sélénium 47.23 mcg 86%
Sodium 583.77 mg 25%
Zinc 2.62 mg 24%
autres
nutriment Quantité DV
Eau 621.989 g 0%
Cendres 4.366 g 0%