Asparagus and Swiss Bake

Vegetarian
Gluten Free
Health score
10%
Asparagus and Swiss Bake
60 min.
6
232kcal

Suggestions


Are you looking for a delicious and satisfying dish that perfectly balances flavor and nutrition? Look no further than our Asparagus and Swiss Bake! This delightful vegetarian and gluten-free recipe is not only easy to prepare but also packed with wholesome ingredients that will please your palate and nourish your body.

Imagine tender asparagus spears, vibrant red bell peppers, and fresh green onions coming together in a creamy, cheesy bake that’s perfect for lunch, dinner, or any gathering. With just 60 minutes of your time, you can create a mouthwatering main course that serves six, making it an ideal choice for family meals or entertaining friends.

Each serving boasts a satisfying 232 calories, with a delightful balance of protein, healthy fats, and minimal carbohydrates. The combination of Swiss cheese and eggs creates a rich, velvety texture, while the lemon-pepper seasoning adds a zesty kick that elevates the dish to new heights. Whether you’re a seasoned cook or a kitchen novice, this recipe is sure to impress and become a staple in your culinary repertoire.

So, roll up your sleeves and get ready to indulge in a comforting, flavorful dish that celebrates the freshness of asparagus and the creaminess of Swiss cheese. Your taste buds will thank you!

Ingredients

  • cups asparagus (1 inch)
  • 0.5 cup bell pepper red chopped
  • 0.5 cup spring onion sliced
  • oz swiss cheese shredded
  • 1.5 cups milk 
  • teaspoon lemon pepper 
  •  eggs 
  • 0.8 cup frangelico 

Equipment

  • bowl
  • sauce pan
  • oven
  • knife
  • baking pan
  • glass baking pan

Directions

  1. Heat oven to 350°F. Spray 8-inch square (2-quart) glass baking dish with cooking spray. In 1-quart saucepan, heat 1 inch water to boiling.
  2. Add asparagus; cook uncovered 2 minutes.
  3. Drain thoroughly.
  4. In baking dish, mix asparagus, bell pepper and onions. In medium bowl, stir 1 1/2 cups of the cheese and the remaining ingredients until blended; pour into baking dish.
  5. Bake uncovered 35 to 40 minutes, sprinkling with remaining 1/2 cup cheese for last 5 minutes of baking, until knife inserted between center and edge comes out clean.

Nutrition Facts

Calories232kcal
Protein27.64%
Fat60.7%
Carbs11.66%

Properties

Glycemic Index
32.17
Glycemic Load
1.81
Inflammation Score
-7
Nutrition Score
15.892608818801%

Flavonoids

Luteolin
0.08mg
Isorhamnetin
2.55mg
Kaempferol
0.74mg
Quercetin
7.16mg

Nutrients percent of daily need

Calories:232.28kcal
11.61%
Fat:15.88g
24.43%
Saturated Fat:8.74g
54.59%
Carbohydrates:6.86g
2.29%
Net Carbohydrates:5.36g
1.95%
Sugar:4.57g
5.08%
Cholesterol:124.31mg
41.44%
Sodium:127.14mg
5.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.27g
32.54%
Calcium:442.83mg
44.28%
Vitamin K:37.76µg
35.97%
Phosphorus:352.2mg
35.22%
Selenium:20.4µg
29.14%
Vitamin B12:1.67µg
27.78%
Vitamin A:1342.71IU
26.85%
Vitamin C:19.96mg
24.2%
Vitamin B2:0.38mg
22.36%
Zinc:2.49mg
16.63%
Folate:48.07µg
12.02%
Vitamin B6:0.18mg
9.2%
Vitamin B5:0.9mg
9%
Iron:1.6mg
8.88%
Potassium:292.55mg
8.36%
Vitamin E:1.24mg
8.26%
Vitamin B1:0.12mg
8.18%
Magnesium:32.41mg
8.1%
Manganese:0.15mg
7.54%
Vitamin D:1.11µg
7.41%
Copper:0.13mg
6.6%
Fiber:1.5g
6%
Vitamin B3:0.71mg
3.55%