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.

  • 21 May 2025
  • Cook time 5 min
  • Prep time 5 min
  • 1 Servings
  • 6 Ingredients

Asparagus and onion omelet

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:

1 tbsp onion
10g
3 spears asparagus
44g
1 egg
50g
2 tbsp nonfat milk
30g
5 dash black pepper
1/2g
1/2 tsp olive oil
2.25g

Instructions:

1. Prepare the Vegetables:
- Finely chop the onion.
- Trim the asparagus spears and cut them into 1-inch pieces.
2. Cook the Vegetables:
- 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.
3. Prepare the Omelet Mixture:
- 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.
4. Cook the Omelet:
- 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.
5. Add the Vegetables:
- Once the edges of the omelet have set, evenly distribute the sautéed onion and asparagus over one half of the omelet.
6. Fold and Finish 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.
7. Serve:
- 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 Size140 grams
Energy
Calories 100kcal5%
Protein
Protein 8g6%
Carbohydrates
Carbohydrates 4.91g1%
Fiber 1.26g3%
Sugar 3.08g3%
Fat
Fat 7g9%
Saturated 1.96g7%
Cholesterol 210mg-
Vitamins
Vitamin A 130ug14%
Choline 180mg33%
Vitamin B1 0.13mg10%
Vitamin B2 0.32mg24%
Vitamin B3 0.49mg3%
Vitamin B6 0.10mg6%
Vitamin B9 60ug15%
Vitamin B12 0.69ug29%
Vitamin C 3.34mg4%
Vitamin E 1.04mg7%
Vitamin K 20ug16%
Minerals
Calcium, Ca 80mg6%
Copper, Cu 0.10mg11%
Iron, Fe 1.87mg17%
Magnesium, Mg 18mg4%
Phosphorus, P 150mg12%
Potassium, K 230mg7%
Selenium, Se 18ug31%
Sodium, Na 80mg5%
Zinc, Zn 1.03mg9%
Water
Water 120g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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