Scrambled Eggs with Asparagus

Gluten Free
Very Healthy
Health score
71%
Scrambled Eggs with Asparagus
45 min.
6
169kcal

Suggestions

Ingredients

  • pound asparagus 
  • teaspoon butter 
  • cups egg substitute with 2 tablespoons water) beaten to blend
  • tablespoon basil dried fresh minced
  • 0.5 cup neufchâtel cheese light cut into 1/2-inch pieces ( cream)
  • tablespoons parmesan cheese grated
  • servings bell pepper 
  • 0.3 teaspoon regular salt 
  • 0.5 cup mozzarella cheese shredded

Equipment

  • frying pan
  • spatula

Directions

  1. In a deep, 10- to 12-inch nonstick frying pan over high heat, bring about 1 inch of water to a boil. Meanwhile, snap tough stem ends off asparagus and discard.
  2. Cut 2 to 3 inches off the top of each asparagus spear, then cut remaining stems diagonally into 1-inch lengths.
  3. Add asparagus to boiling water and cook until barely tender when pierced, 2 to 3 minutes.
  4. Drain. Separate tips from stem pieces.
  5. Beat egg substitute, 1/4 teaspoon garlic salt, and basil to blend. Set pan over medium heat. When hot, add butter and swirl to coat pan.
  6. Add egg mixture.
  7. Sprinkle with neufchatel cheese cubes.
  8. As egg mixture sets, use a wide spatula to push cooked eggs aside and let uncooked liquid flow to pan bottom. While egg mixture is still semiliquid, add asparagus stem pieces, mozzarella, and parmesan. Continue to push mixture from pan bottom with spatula until softly set, about 5 minutes total.
  9. Transfer to a platter or plates.
  10. Add garlic salt and pepper to taste.
  11. Garnish with asparagus tips.

Nutrition Facts

Calories169kcal
Protein34.18%
Fat42.01%
Carbs23.81%

Properties

Glycemic Index
19.67
Glycemic Load
1.61
Inflammation Score
-10
Nutrition Score
24.647825987443%

Flavonoids

Luteolin
0.45mg
Isorhamnetin
4.31mg
Kaempferol
1.07mg
Quercetin
10.74mg

Nutrients percent of daily need

Calories:168.84kcal
8.44%
Fat:8.29g
12.75%
Saturated Fat:4.36g
27.28%
Carbohydrates:10.57g
3.52%
Net Carbohydrates:7.17g
2.61%
Sugar:6.89g
7.65%
Cholesterol:24.14mg
8.05%
Sodium:437.07mg
19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.17g
30.35%
Vitamin C:100mg
121.21%
Vitamin A:3369.42IU
67.39%
Selenium:37.93µg
54.18%
Vitamin K:47.28µg
45.03%
Vitamin B2:0.55mg
32.51%
Vitamin E:3.51mg
23.4%
Iron:4.2mg
23.33%
Folate:92.02µg
23%
Vitamin B6:0.41mg
20.73%
Phosphorus:194.4mg
19.44%
Vitamin B5:1.91mg
19.12%
Calcium:189.3mg
18.93%
Vitamin B1:0.25mg
16.85%
Potassium:539.87mg
15.42%
Manganese:0.28mg
14.02%
Fiber:3.4g
13.61%
Zinc:1.97mg
13.12%
Magnesium:41mg
10.25%
Copper:0.19mg
9.73%
Vitamin B12:0.58µg
9.64%
Vitamin D:1.33µg
8.87%
Vitamin B3:1.67mg
8.33%
Source:My Recipes