Asparagus Crab Omelets

Gluten Free
Health score
20%
Asparagus Crab Omelets
30 min.
2
417kcal

Suggestions

Ingredients

  •  asparagus fresh trimmed
  • tablespoons butter divided
  • ounces crabmeat flaked drained canned
  •  eggs 
  • Dash pepper 
  • 0.5 cup plum tomatoes diced
  • ounces provolone cheese shredded

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • steamer basket

Directions

  1. Place asparagus in a steamer basket.
  2. Place in a saucepan over 1 in. of water; bring to a boil. Cover and steam for 4-5 minutes or until crisp-tender; set aside. In a small bowl, whisk the eggs, salt and pepper. Stir in tomatoes.
  3. Melt 1 tablespoon butter in a small skillet over medium heat; add half of the egg mixture. As eggs set, lift edges, letting uncooked portion flow underneath. When the eggs are set, spoon half of the crab, asparagus and provolone cheese over one side; fold omelet over filling. Cover and let stand for 1-2 minutes or until cheese is melted. Repeat for second omelet.

Nutrition Facts

Calories417kcal
Protein33.95%
Fat60.8%
Carbs5.25%

Properties

Glycemic Index
89.5
Glycemic Load
1.05
Inflammation Score
-8
Nutrition Score
29.114348121311%

Flavonoids

Naringenin
0.4mg
Isorhamnetin
2.74mg
Kaempferol
0.72mg
Myricetin
0.08mg
Quercetin
7.05mg

Nutrients percent of daily need

Calories:416.69kcal
20.83%
Fat:28.07g
43.19%
Saturated Fat:15.01g
93.78%
Carbohydrates:5.44g
1.81%
Net Carbohydrates:3.71g
1.35%
Sugar:2.95g
3.28%
Cholesterol:459.52mg
153.17%
Sodium:903.83mg
39.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.27g
70.54%
Selenium:68.86µg
98.37%
Vitamin B12:4.05µg
67.55%
Phosphorus:556.46mg
55.65%
Copper:0.89mg
44.47%
Vitamin A:1932.08IU
38.64%
Vitamin B2:0.66mg
38.59%
Zinc:5.66mg
37.76%
Calcium:362.01mg
36.2%
Folate:121.83µg
30.46%
Vitamin K:26.85µg
25.57%
Vitamin B5:2.53mg
25.32%
Vitamin E:3.74mg
24.94%
Vitamin B6:0.39mg
19.73%
Iron:3.31mg
18.37%
Potassium:622mg
17.77%
Vitamin C:13.6mg
16.48%
Vitamin B3:3.28mg
16.38%
Magnesium:62.71mg
15.68%
Vitamin D:1.9µg
12.68%
Manganese:0.24mg
12%
Vitamin B1:0.15mg
10.1%
Fiber:1.73g
6.92%