• med fat 7.23g 7.23%
  • high sat fat 3.12g 3.12%
  • med salt 185.35mg 0.18%
  • low sugar 0.63g 0.63%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Peel asparagus spears gently with a vegetable peeler to remove the tough outer skin. Blanch in lightly salted boiling water until just cooked.
  2. Remove from water and cool in cold (preferably iced) water.
  3. Wash baby spinach in cold water to remove dirt and grit. Dry thoroughly.
  4. With a fork, whisk the eggs in a bowl.
  5. Heat a small non-stick frying pan and spray with a small amount of canola oil. When the pan is hot, add the eggs and quickly move the eggs around for 15 seconds.
  6. Lower the heat and place the spinach leaves on one half of the omelette. Put asparagus spears on top of the spinach and crumble some feta on top of the asparagus. Continue cooking on low heat until the omelette is almost cooked but still a bit soft. Season lightly with cracked black pepper.
  7. Fold the uncovered half of the omelette over the fillings and serve immediately.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
264.50g
100.00g
Energy (kJ)
1150.86kJ
435.11kJ
Protein (g)
23.30g
8.81g
Total fat (g)
19.13g
7.23g
- Saturated fat (g)
8.25g
3.12g
- Polyunsaturated fat (g)
1.39g
0.53g
- Monounsaturated fat (g)
6.90g
2.61g
Cholesterol (mg)
463.20mg
175.12mg
Carbohydrate-available (g)
1.66g
0.63g
CarbohydrateSE (g)
1.66g
0.63g
- Sugars (g)
1.66g
0.63g
Water (g)
212.79g
80.45g
Dietary fibre (g)
2.38g
0.90g
Thiamin (mg)
0.22mg
0.08mg
Riboflavin (mg)
0.75mg
0.28mg
Niacin (mg)
0.91mg
0.34mg
Niacin equivalents (mg)
6.84mg
2.59mg
Vitamin C (mg)
23.78mg
8.99mg
Total folate (ug)
215.68ug
81.54ug
Total vitamin A equivalents (ug)
470.67ug
177.95ug
Retinol (ug)
254.80ug
96.33ug
Beta carotene equivalents (ug)
1277.75ug
483.08ug
Sodium (mg)
490.25mg
185.35mg
Potassium (mg)
661.67mg
250.16mg
Magnesium (mg)
61.60mg
23.29mg
Calcium (mg)
178.39mg
67.44mg
Phosphorus (mg)
370.55mg
140.09mg
Iron (mg)
4.30mg
1.62mg
Zinc (mg)
2.05mg
0.77mg

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