Asparagus and onion omelet
Savor a delightful and healthy Asparagus and Onion Omelet made with fresh asparagus spears, finely chopped onion, and whisked eggs enriched with nonfat milk. Lightly seasoned with black pepper and cooked in a touch of olive oil, this easy-to-make omelet is packed with flavor and perfect for a nutritious breakfast or brunch.
- 05 Jun 2024
- Cook time 5 min
- Prep time 5 min
- 1 Servings
- 6 Ingredients
The Asparagus and Onion Omelet is a healthy, delicious, and easy-to-make dish that is perfect for any meal of the day. Combining the fresh flavors of asparagus and onions with the protein-packed goodness of eggs, this omelet is both satisfying and nutritious. Whether you are looking for a quick breakfast, a light lunch, or a wholesome dinner, this recipe is sure to delight your taste buds.
Ingredients:
Instructions:
- Finely chop the onion.
- Trim the asparagus spears and cut them into 1-inch pieces.
- Heat 1/2 teaspoon of olive oil in a non-stick skillet over medium heat.
- Add the chopped onion and asparagus pieces to the skillet.
- Sauté for 3-4 minutes, or until the vegetables are tender and the onion is translucent.
- Remove the vegetables from the skillet and set them aside.
- In a small bowl, crack the egg.
- Add 2 tablespoons of nonfat milk to the bowl.
- Season with 5 dashes of black pepper.
- Beat the egg mixture until well combined and slightly frothy.
- Reheat the same skillet over medium heat. If necessary, add a few more drops of olive oil to prevent sticking.
- Pour the egg mixture into the heated skillet, tilting the skillet to ensure the egg covers the bottom evenly.
- Allow the eggs to cook undisturbed for 1-2 minutes or until the edges begin to set.
- Once the edges of the omelet have set, evenly distribute the sautéed onion and asparagus over one half of the omelet.
- Carefully fold the omelet in half, covering the vegetable side with the plain side.
- Cook for another 1-2 minutes, or until the egg is fully cooked through and the vegetables are heated.
- Slide the omelet onto a plate and serve immediately.
Tips:
- Make sure to finely chop the onion to ensure it cooks evenly and quickly in the omelet.
- Trim the woody ends off the asparagus spears before chopping them into bite-sized pieces for a more tender bite.
- Whisk the egg and nonfat milk together thoroughly to create a light and fluffy omelet.
- Cook the omelet over medium heat to avoid burning while ensuring it cooks through evenly.
- Feel free to add your favorite herbs or spices to enhance the flavor to your liking.
This Asparagus and Onion Omelet recipe is a versatile and nutritious option for any meal. Easy to prepare and cooked in under 15 minutes, it's a great choice for those busy days when you need something quick yet healthy. Pair it with a slice of whole-grain toast or a fresh side salad for a complete meal that will leave you feeling satisfied.
| Nutrition Facts | |
|---|---|
| Serving Size | 140 grams |
| Energy | |
| Calories 100kcal | 4% |
| Protein | |
| Protein 8g | 6% |
| Carbohydrates | |
| Carbohydrates 4.91g | 1% |
| Fiber 1.26g | 3% |
| Sugar 3.08g | 3% |
| Fat | |
| Fat 7g | 9% |
| Saturated 1.96g | 7% |
| Cholesterol 210mg | - |
| Vitamins | |
| Vitamin A 130ug | 14% |
| Choline 180mg | 33% |
| Vitamin B1 0.13mg | 10% |
| Vitamin B2 0.32mg | 24% |
| Vitamin B3 0.49mg | 3% |
| Vitamin B6 0.10mg | 6% |
| Vitamin B9 60ug | 15% |
| Vitamin B12 0.69ug | 29% |
| Vitamin C 3.34mg | 4% |
| Vitamin E 1.04mg | 7% |
| Vitamin K 20ug | 16% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.10mg | 0% |
| Iron, Fe 1.87mg | 17% |
| Magnesium, Mg 18mg | 4% |
| Phosphorus, P 150mg | 12% |
| Potassium, K 230mg | 7% |
| Selenium, Se 18ug | 31% |
| Sodium, Na 80mg | 5% |
| Zinc, Zn 1.03mg | 9% |
| Water | |
| Water 120g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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