Asparagus Omelet

Asparagus Omelet

Active Time: 10 minutes | Total Time: 10 minutes

Serves:

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Added by Healing Gourmet
on September 29, 2011

Ingredients

Healing Benefits

This Recipe:

Preparation

In a small, safe nonstick skillet, heat 1/2 cup filtered water to boiling.
Add asparagus and cook 30 seconds, just until bright green. Drain, plunge asparagus into cold water to stop cooking, drain again. Set aside on a plate and sprinkle with salt.
Return pan to medium heat and add oil, swirling to coat.
Add onions and cook, 2-3 minutes until translucent. Pour onions onto a plate. Return pan to skillet.
Whisk eggs vigorously and pour into pan over medium low heat.
Let the eggs cook for up to a minute or until the bottom starts to set. With a heat-resistant rubber spatula, gently push one edge of the egg into the center of the pan, while tilting the pan to allow the still liquid egg to flow in underneath. Repeat with the other edges, until there's no liquid left.
Now place asparagus and onions in the center of the egg pancake. With your spatula, lift one edge of the egg and fold it across and over, so that the edges line up. Cook for another minute, but don't overcook or allow the egg to turn brown.
Serve.

The Benefits

*Excellent Source of: Protein, Selenium, Vitamin B12, Vitamin K, Riboflavin, Phosphorous
*Good Source of: Iron, Vitamin A, Vitamin B6, Folate
*Preferences: Low Carbohydrate, Low Sugars, No Citrus, No Corn, No Dairy, No Fish, No Gluten, No Grains, No Legumes, No Molds, No Nightshade, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 15.38

Calories: 201

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	15 g	*
Saturated Fat	3.8 g	*
Monosaturated Fat	7.5 g	*
Polyunsaturated Fat	1.9 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	75 mg	*
EPA, DHA	4 mg, 37 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	423mg	*
Total Carbohydrate	3.8 g	*
Sugars	2.2 g	*
Fiber	1 g	*
Protein	13.6 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	759.5 IU	15%
Vitamin C	3.3 mg	6%
Vitamin D	35 IU	9%
Vitamin E	2.1 IU	7%
Vitamin B6	0.2 mg	10%
Vitamin B12	1.3 mcg	22%
Vitamin K	18.4 mg	23%
Folate	69 mcg	17%
Niacin	0.44 mg	2%
Riboflavin	0.53 mg	31%
Thiamin	0.13 mg	9%
MINERALS
Calcium	65.9 mg	7%
Copper	0.18 mg	9%
Iron	2.7 mg	15%
Magnesium	18.8 mg	5%
Manganese	0.12 mg	6%
Phosphorous	214.8 mg	21%
Potassium	232.4 mg	7%
Selenium	32.6 mcg	47%
Sodium	432.2 mg	18%
Zinc	1.3 mg	9%
PHYTONUTRIENTS
Alpha-carotene	3.2 mcg
Beta-carotene	171.8 mcg
Beta-cryptoxanthin	9 mcg
Lutein + zeaxanthin	587.3 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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