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Skinny Asparagus & Feta Quiche

Ingredient Amount Calories
Asparagus 265g 53kcal
Cheese feta 28g 74kcal
Egg white raw 420g 218kcal
Basil dried 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.

Nutrition Facts
Portion Size 714 g | ml
Amount Per Portion 347
1453
kcal
kilojoules
% Daily Value *
Total Fat 7.1g 9%
Saturated Fat 3.8g 19%
Sodium 1022mg 44%
Total Carbohydrate 15g 5%
Dietary Fiber 5.8g 21%
Sugar 8g
Protein 56g 111%
Vitamin D 0.1mcg 1%
Calcium 247mg 19%
Iron 6.8mg 38%
Potassium 1256mg 27%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 135.959 mcg 15%
Thiamin [B1] 0.439 mg 37%
Riboflavin [B2] 2.462 mg 189%
Niacin [B3] 3.344 mg 21%
Pantothenic acid [B5] 1.801 mg 36%
Vitamin B6 0.39 mg 23%
Cobalamin [B12] 0.851 mcg 0%
Floate [B9] 165.73 mcg 0%
Vitamin C 14.846 mg 16%
Vitamin D 0.112 mcg 1%
Vitamin E 3.12 mg 21%
Vitamin K 122.746 mcg 102%
Betaine 2.963 mg 0%
Choline 51.716 mg 9%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 14.8 g 5%
Sugars 8 g 16%
Dietary fiber 5.8 g 21%
Carbohydrate 14.8 g 0%
Net carbs 6.8g
Aminoacids
Nutrient Amount DV
Alanine 3.449 g 0%
Arginine 3.103 g 0%
Aspartic acid 6.709 g 0%
Cysteine 1.312 g 0%
Glutamic acid 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%
Methionine 1.863 g 0%
Phenylalanine 3.278 g 0%
Proline 2.42 g 0%
Serine 3.964 g 0%
Threonine 2.292 g 0%
Tryptophan 0.654 g 0%
Tyrosine 2.249 g 0%
Valine 4.011 g 0%
Minerals
Nutrient Amount DV
Calcium 246.72 mg 19%
Copper 0.61 mg 68%
Fluoride 0 mcg 0%
Iron 6.82 mg 38%
Magnesium 93.6 mg 22%
Manganese 0.54 mg 24%
Phosphorus 297.08 mg 24%
Potassium 1255.67 mg 27%
Selenium 94.32 mcg 171%
Sodium 1021.95 mg 44%
Zinc 2.41 mg 22%
Other
Nutrient Amount DV
Water 632.162 g 0%
Ash 5.743 g 0%