Low carbVegetarian€€
Perfect Spring Omelette with Broccoli, Asparagus and Feta
This nutritious and colorful omelette with broccoli and asparagus is an ideal fitness breakfast. This recipe combines the freshness of vegetables with the richness of protein for a great start to the day without excess calories.
Prep time
10 min
Cook time
10 min
Total time
20 min
Servings
1
Recipe
Eggs, Grade A, Large, egg whole
3 largeBroccoli, raw
80 gAsparagus, green, raw
60 gCheese, feta, whole milk, crumbled
20 gOil, olive, extra virgin
10 mlGarlic, raw
1 cloveSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchChives, raw
1 tspCalories:188.3 kcal
Protein:6.4 g
Carbohydrates:10.6 g
Fiber:3.5 g
Water:144.4 ml
Fat:14.2 g
Micronutrients
Sugar:1.5 g
Saturated fat:4.3 g
Cholesterol:17.8 mg
Sodium:411.4 mg
Potassium:463.3 mg
Calcium:160.3 mg
Iron:1.1 mg
Magnesium:32.3 mg
Zinc:1.3 mg
Phosphorus:160.6 mg
Vitamin C:80.7 mg
Vitamin A:60.8 µg
Vitamin D:0.1 µg
Vitamin B12:0.3 µg
Instructions
1
Cut the asparagus into 3 cm long pieces, and divide the broccoli into very small florets.
2
Heat half of the olive oil in a pan. Add the broccoli and asparagus and sauté over medium heat for 3–4 minutes, until slightly softened but still crisp. Toward the end, stir in the garlic to release its aroma. Remove the vegetables from the pan and set aside.
3
In a bowl, whisk the eggs, salt, pepper, and chives with a whisk. Beat until small bubbles appear on the surface.
4
Add the remaining oil to the same pan. Once the pan is hot, pour in the egg mixture. Use a spatula to gently pull the edges toward the center, allowing the liquid egg to flow to the bottom.
5
Once the omelette is cooked on the bottom but still slightly moist on top, spread the prepared vegetables over one half and sprinkle with feta.
6
Fold the omelette over the filling and cook for another 30 seconds. Transfer to a plate and serve immediately.
Nutritional benefits
Thanks to its high content of quality protein and antioxidants from green vegetables, this meal supports tissue regeneration and protects cells from oxidative stress.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.