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Asparagus Quiche

Ingredient Amount Calories
Apple 200g 104kcal
Asparagus 256g 51kcal
Cheese cheddar 29.4g 118kcal
Egg white raw 164.15g 85kcal
Tap water 45g 0kcal
Olive oil 6.495g 57kcal
Olives, ripe, canned (small-extra large) 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.

Nutrition Facts
Portion Size 716 g | ml
Amount Per Portion 434
1814
kcal
kilojoules
% Daily Value *
Total Fat 19g 24%
Saturated Fat 7g 35%
Sodium 584mg 25%
Total Carbohydrate 41g 15%
Dietary Fiber 10g 37%
Sugar 27g
Protein 31g 62%
Vitamin D 0.2mcg 1%
Calcium 308mg 24%
Iron 6.9mg 38%
Potassium 1022mg 22%
* 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 204.908 mcg 23%
Thiamin [B1] 0.416 mg 35%
Riboflavin [B2] 1.259 mg 97%
Niacin [B3] 2.881 mg 18%
Pantothenic acid [B5] 1.258 mg 25%
Vitamin B6 0.344 mg 20%
Cobalamin [B12] 0.471 mcg 0%
Floate [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%
Betaine 2.441 mg 0%
Choline 55.981 mg 10%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 40.6 g 15%
Sugars 26.9 g 54%
Dietary fiber 10.4 g 37%
Carbohydrate 39.7 g 0%
Net carbs 13.7g
Aminoacids
Nutrient Amount DV
Alanine 1.699 g 0%
Arginine 1.48 g 0%
Aspartic acid 3.967 g 0%
Cysteine 0.589 g 0%
Glutamic acid 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%
Methionine 0.899 g 0%
Phenylalanine 1.65 g 0%
Proline 1.648 g 0%
Serine 1.835 g 0%
Threonine 1.275 g 0%
Tryptophan 0.437 g 0%
Tyrosine 1.214 g 0%
Valine 2.065 g 0%
Minerals
Nutrient Amount DV
Calcium 308.29 mg 24%
Copper 0.63 mg 70%
Fluoride 38.64 mcg 0%
Iron 6.87 mg 38%
Magnesium 72.88 mg 17%
Manganese 0.5 mg 22%
Phosphorus 313.96 mg 25%
Potassium 1022.29 mg 22%
Selenium 47.23 mcg 86%
Sodium 583.77 mg 25%
Zinc 2.62 mg 24%
Other
Nutrient Amount DV
Water 621.989 g 0%
Ash 4.366 g 0%