Asparagus and Cashew Omelet

Asparagus and Cashew Omelet
Fat 64%Carbs 9%Protein 26%
Percent Calories

1 omlette of asparagus and cashew omelet contains 329 Calories. The macronutrient breakdown is 9% carbs, 64% fat, and 26% protein. This is a good source of protein (39% of your Daily Value), potassium (7% of your Daily Value), and calcium (32% of your Daily Value).

Makes
4 omlette
Prep Time
10 minutes
Cook Time
5 minutes

Ingredients

Directions

  1. Snap or cut off any woody bottoms of the asparagus spears. Fill a large, wide skillet with about 3/4-inch of water.
  2. Add the asparagus in an even layer. If the water doesn't cover the asparagus, cover the pan. Cook 1 to 2 minutes for thin asparagus, 5 minutes for medium, and 6-7 for large.
  3. Preheat a dry frying pan over medium heat. Roast the cashews for a few minutes, shaking occasionally, until fragrant.
  4. In a bowl, whisk together the eggs, roasted cashews, water, parmesan cheese, and parsley. Season generously with salt and pepper.
  5. Return the same pan to medium heat and add the olive oil and butter. Once the butter has melted, pour in the egg mixture.
  6. Cook the omelet, allowing it to set until softly cooked but still slightly moist on top.
  7. Cut the asparagus, add to the omelet and cook for another 4-5 minutes, or until the asparagus is heated through and the omelet is cooked to your liking.
  8. Serve the omelet immediately.

Nutrition Facts

For 1 omlette of asparagus and cashew omelet (188g)

NutrientValue%DV
Calories329
Fats24g 30%
Saturated fats9g 46%
Trans fats0.2g
Cholesterol335mg 112%
Sodium501mg 22%
Carbs8g 3%
Net carbs6g
Fiber2g 6%
Sugar2g
Protein22g
Calcium319mg 32%
Iron4mg 48%
Potassium350mg 7%
Vitamin D2μg 12%
Vitamins and Minerals
Alpha carotene5μg
Beta carotene323μg
Caffeine0mg
Choline260mg 47%
Copper0.5mg 54%
Fluoride1μg
Folate (B9)76μg 19%
Lycopene0μg
Magnesium70mg 17%
Manganese0.3mg 15%
Niacin1mg 5%
Pantothenic acid2mg 34%
Phosphorus428mg 61%
Retinol203μg
Riboflavin (B2)1mg 40%
Selenium35μg 63%
Theobromine0mg
Thiamine0.2mg 14%
Vitamin A IU1224IU
Vitamin A230μg 26%
Vitamin B121μg 43%
Vitamin B60.3mg 22%
Vitamin C5mg 5%
Vitamin D IU75IU
Vitamin D20μg
Vitamin D32μg
Vitamin E2mg 13%
Vitamin K46μg 38%
Zinc3mg 26%
Sugars
Sugar2g
Sucrose1g
Glucose1g
Fructose1g
Lactose0g
Maltose0g
Galactose0g
Starch3g
Fats
Saturated fats9g 46%
Monounsaturated fats10g
Polyunsaturated fats3g
Trans fats0.2g
Fatty Acids
Total omega 30.1g
Total omega 61g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0.1g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.4g
Glutamic acid4g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine2g
Methionine1g
Phenylalanine1g
Proline2g
Serine2g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine1g

Similar Foods