Asparagus, Gruyere and Tarragon Souffleed Omelet

Health score
20%
Asparagus, Gruyere and Tarragon Souffleed Omelet
40 min.
2
482kcal

Suggestions

Ingredients

  • 0.5 pound asparagus trimmed
  • large eggs separated
  • tablespoons flour all-purpose
  • tablespoon tarragon leaves fresh minced to taste
  • 0.7 cup coarsely gruyère grated
  • medium onion red sliced thin
  • 1.5 tablespoons butter unsalted

Equipment

  • bowl
  • frying pan
  • paper towels
  • oven
  • whisk
  • hand mixer
  • aluminum foil
  • spatula

Directions

  1. Preheat the oven to 375 degrees F.
  2. In a 10-inch non-stick skillet simmer the asparagus in salted water to cover for 3 to 5 minutes, or until it is just tender.
  3. Drain the asparagus, shock in ice water, and pat dry with paper towels.
  4. In the skillet, cook the onion with salt and pepper, to taste, in 1 tablespoon of the butter over moderate heat, stirring frequently, for 5 minutes, or until the onion is golden, and transfer the mixture to the bowl. In the same skillet, heat asparagus until warmed through.
  5. Add the asparagus to the onions.
  6. Wipe out the same skillet and heat the remaining 1/2 tablespoon butter over moderate heat until it is melted, tilting the skillet to coat it with the butter, and remove it from the heat.
  7. In a bowl, whisk the egg yolks with the flour and salt and pepper, to taste, until the mixture is thick and lemon-colored.
  8. Add the onions and asparagus to the egg yolks.
  9. In another bowl with an electric mixer, beat the egg whites with a pinch of salt until they just hold stiff peaks, fold them into the yolk mixture gently but thoroughly, and pour the egg mixture into the skillet, spreading it evenly. (If the skillet handle is plastic, wrap it in a double thickness of foil.)
  10. Bake the omelet in the middle of the oven for 7 minutes, or until it is puffed and almost cooked through. Spoon the Gruyere and tarragon, and a dash of salt and pepper down the middle of the omelet, and with a spatula fold the omelet in half to enclose the filling.
  11. Bake the omelet in the middle of the oven for 1 minute more, or until the cheese is melted and the omelet is cooked through.

Nutrition Facts

Calories482kcal
Protein24.96%
Fat60.37%
Carbs14.67%

Properties

Glycemic Index
102
Glycemic Load
6.97
Inflammation Score
-9
Nutrition Score
28.739565227343%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
9.22mg
Kaempferol
1.93mg
Myricetin
0.02mg
Quercetin
27.02mg

Nutrients percent of daily need

Calories:482.31kcal
24.12%
Fat:32.76g
50.39%
Saturated Fat:16.99g
106.16%
Carbohydrates:17.9g
5.97%
Net Carbohydrates:14.12g
5.14%
Sugar:5.02g
5.58%
Cholesterol:442.98mg
147.66%
Sodium:464.1mg
20.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.47g
60.95%
Selenium:42.76µg
61.09%
Calcium:583.78mg
58.38%
Phosphorus:560.69mg
56.07%
Vitamin B2:0.84mg
49.53%
Vitamin K:49.64µg
47.28%
Vitamin A:2224.9IU
44.5%
Folate:144.45µg
36.11%
Iron:5.85mg
32.49%
Manganese:0.62mg
30.8%
Vitamin B12:1.61µg
26.86%
Zinc:3.91mg
26.07%
Vitamin B6:0.46mg
23.14%
Vitamin B5:2.2mg
22.03%
Vitamin B1:0.32mg
21.47%
Vitamin E:2.71mg
18.09%
Copper:0.36mg
17.9%
Potassium:599.25mg
17.12%
Vitamin D:2.42µg
16.14%
Magnesium:63.22mg
15.81%
Fiber:3.78g
15.11%
Vitamin C:12.17mg
14.75%
Vitamin B3:2.05mg
10.27%