Directions:
- Preheat oven to 350f.
- Put potato in saucepan and cover with water by 3 inches. Cover pan and bring to boil over high heat; boil 5 minutes.
- Add asparagus and boil an additional 2 minutes.
- Drain and set aside to cool.
- Combine whole eggs and egg whites, milk, salt, baking powder, and three tablespoons of the parmesan cheese in a bowl. Mix in the potato and asparagus.
- Heat an oven proof nonstick pan, spray with nonstick spray and add the onion.
- Cook, stirring occasionally for two minutes.
- Add the egg mixture and reduce heat to medium.
- Cover and cook until almost set, about ten minutes.
- Uncover the skillet and sprinkle remaining parmesan cheese.
- Transfer to the oven to cook for about five minutes, until browned.
- Invert onto a plate and cut into wedges prior to serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 169.48 Kcal (710 kJ) | ||
| Calories from fat | 66.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.42g | 11% | |
|---|---|---|---|
| Cholesterol | 192.93mg | 64% | |
| Sodium | 581.85mg | 24% | |
| Potassium | 479.9mg | 10% | |
| Total Carbs | 9.8g | 3% | |
| Sugars | 5.32g | 21% | |
| Dietary Fiber | 2.82g | 11% | |
| Protein | 16.94g | 34% | |
| Vitamin C | 8.7mg | 15% | |
| Iron | 3.4mg | 19% | |
| Calcium | 225mg | 22% | |
| Amount Per 100 g | |||
| Calories | 63.99 Kcal (268 kJ) | ||
| Calories from fat | 25.2 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.8g | 11% | |
|---|---|---|---|
| Cholesterol | 72.84mg | 64% | |
| Sodium | 219.69mg | 24% | |
| Potassium | 181.19mg | 10% | |
| Total Carbs | 3.7g | 3% | |
| Sugars | 2.01g | 21% | |
| Dietary Fiber | 1.07g | 11% | |
| Protein | 6.39g | 34% | |
| Vitamin C | 3.3mg | 15% | |
| Iron | 1.3mg | 19% | |
| Calcium | 84.9mg | 22% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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