Soft Scrambled Eggs with Goat Cheese and Asparagus

Soft Scrambled Eggs with Goat Cheese and Asparagus
Fat 63% Carbs 9% Protein 27%
Percent Calories

1 serving of soft scrambled eggs with goat cheese and asparagus contains 298 Calories. The macronutrient breakdown is 9% carbs, 63% fat, and 27% protein. This is a good source of protein (37% of your Daily Value), potassium (9% of your Daily Value), and iron (60% of your Daily Value).

Makes
4 servings
Prep Time
15 minutes
Cook Time
15 minutes

Ingredients

Directions

  1. Wash and dry the asparagus. Remove the tough lower part of the asparagus (usually 1-2 inches).
  2. In a dry skillet over medium-high heat, cook the asparagus, stirring occasionally. After 3 minutes, add about ¼ cup water and cook for another 3 to 4 minutes. Taste a piece, and continue to cook until the thickest pieces are tender, adding additional water if necessary. Sprinkle with kosher salt. If desired, garnish with lemon zest or lemon juice.
  3. Wash the chives and chop them.
  4. In a medium bowl, crack 8 eggs and whisk them together until well-beaten. Crumble the goat cheese and stir it into the eggs, along with ½ teaspoon kosher salt and plenty of fresh ground pepper.
  5. In a skillet, heat 2 tablespoons butter over medium heat. Tilt the pan to ensure the entire pan is coated in the melted butter. Pour in the eggs.
  6. Keep the heat on medium. When the eggs just start to set, use a flat spatula to slowly scrape sections of eggs, creating folds. Scrape occasionally until the eggs form soft folds, and remove them from the heat just before they are fully hardened. Serve immediately, garnished with chopped chives (if desired) and alongside asparagus spears.
  7. Recipe inspired by: http://www.acouplecooks.com/2015/05/soft-scrambled-eggs-with-goat-cheese-and-asparagus/

Nutrition Facts

For 1 serving of soft scrambled eggs with goat cheese and asparagus (286g)

Nutrient Value %DV
Calories 298
Fats 21g 27%
Saturated fats 11g 55%
Trans fats 0.3g
Cholesterol 400mg 133%
Sodium 566mg 25%
Carbs 7g 3%
Net carbs 4g
Fiber 3g 11%
Sugar 3g
Protein 21g
Calcium 131mg 13%
Iron 5mg 60%
Potassium 407mg 9%
Vitamin D 2μg 15%
Vitamins and Minerals
Alpha carotene 10μg
Beta carotene 555μg
Caffeine 0mg
Choline 319mg 58%
Copper 0.5mg 54%
Fluoride 1μg
Folate (B9) 113μg 28%
Lycopene 0μg
Magnesium 35mg 8%
Manganese 0.2mg 10%
Niacin 1mg 8%
Pantothenic acid 2mg 42%
Phosphorus 335mg 48%
Retinol 288μg
Riboflavin (B2) 1mg 57%
Selenium 34μg 62%
Theobromine 0mg
Thiamine 0.2mg 19%
Vitamin A IU 1904IU
Vitamin A 335μg 37%
Vitamin B12 1μg 39%
Vitamin B6 0.4mg 29%
Vitamin C 18mg 20%
Vitamin D IU 91IU
Vitamin D2 0μg
Vitamin D3 2μg
Vitamin E 3mg 17%
Vitamin K 50μg 42%
Zinc 2mg 20%
Sugars
Sugar 3g
Sucrose 0.3g
Glucose 1g
Fructose 1g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Fats
Saturated fats 11g 55%
Monounsaturated fats 7g
Polyunsaturated fats 2g
Trans fats 0.3g
Fatty Acids
Total omega 3 0.1g
Total omega 6 2g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0.1g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 1g
Aspartic acid 2g
Cystine 0.3g
Glutamic acid 3g
Glycine 1g
Histidine 1g
Hydroxyproline 0g
Isoleucine 1g
Leucine 2g
Lysine 1g
Methionine 1g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.3g
Tyrosine 1g
Valine 1g

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