Asparagus Omelet Soufflé

Our dietitians' favourite

Easy, elegant and nutritious – just follow the steps.

  • Prep: 15 min
  • Cooking: 15 min - 20 min
Yields 2 servings
asparagus omelet souffle

Ingredients

  • 3 eggs separated
  • 1 tbsp (15 mL) butter
  • 12 fresh asparagus cut into 3/4-in (1 1/2 cm) pieces
  • 1 shallot minced
  • 1/2 cup (125 mL) Canadian-Swiss or Cheddar cheese shredded
  • 1 tsp (5 mL) fresh tarragon chopped or 1/8 tsp (.5 mL) dried tarragon
  • Salt and pepper to taste

Preparation

In a 9-inch (23 cm) non-stick frying pan, heat butter at medium heat, sauté shallots for 2,3 minutes, then add asparagus and cook 3,4 min longer. Season.

In bowl, whip egg whites into soft peaks. Add yolks, season and mix well using a rubber spatula.

Remove asparagus from pan. Leaving heat at medium, pour in eggs. Sprinkle over tarragon, cheese and arrange asparagus. Cook 5 to 7 minutes without stirring for a firm texture. Finish under the broiler for 1 to 2 minutes, fold over and serve.

Tips

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Nutrition

Nutritional Information

per serving
Energy: 295 Calories
Protein: 19 g
Carbohydrate: 6 g
Fat: 22 g
Fibre: 2.2 g
Sodium: 363 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 25 % / 274 mg
Selenium: 59 %
Vitamin B12: 46 %
Folate: 42 %
Riboflavin: 37 %