Распечатать
E-mail
Ингредиенты
- 1 2-15 tender asparagus spears, sliced with tough ends removed
- 3 tablespoon chopped onion
- 1 large vine ripe tomato, chopped
- 2-3 tablespoon diced feta (adjust amount to taste)
- 1/2 tablespoon ghee/melted butter/olive oil (adjust amount. I have used a ceramic pan which technically needs no oil to cook)
- 1 egg
- salt and pepper, to taste
- red crushed pepper, optional
- fresh herbs: flat leaf parsley or cilantro or whatever you prefer
View Full Recipe at ECurry
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 275g | |
| Calories 272 | |
| Calories from Fat 180 | 66% |
| Total Fat 20.19g | 25% |
| Saturated Fat 11.47g | 46% |
| Trans Fat 0.0g | |
| Cholesterol 234mg | 78% |
| Sodium 359mg | 15% |
| Potassium 466mg | 13% |
| Total Carbs 12.5g | 3% |
| Dietary Fiber 4.0g | 13% |
| Sugars 7.9g | 5% |
| Protein 11.78g | 19% |
%3C/p%3E%3Cp%3ENote:%20I%20have%20only%20mentioned%20the%20vegetables%20I%20have%20used.%20Anything%20you%20want%20may%20be%20used%20here.%20Some%20ideas%20are%20spinach,%20potatoes,%20mushrooms,%20and%20red%20peppers/roasted%20red%20peppers,%20sun%20dried%20tomatoes.%3C/p%3E%3Cp%3EMethod:%3C/p%3E%3Cp%3EHeat%20ghee/oil%20in%20a%20pan.%20Add%20the%20red%20crushed%20pepper%20if%20you%20are%20using%20and%20allow%20it%20to%20brown.%3C/p%3E%3Cp%3EThis%20imparts%20a%20nice%20smoky%20flavor%20that%20I%20love.%20(Skip%20it%20if%20you%20do%20not%20want%20the%20flavor%20or%20the%20heat).%20Now%20add%20the%20onions%20and%20cook%20for%20a%20couple%20of%20minutes%20until%20translucent.%3C/p%3E%3Cp%3EAdd%20the%20chopped%20tomatoes%20and%20salt%20and%20pepper.%20Cook%20until%20the%20tomatoes%20are%20tender%20and%20gets%20mushy%20and%20the%20oil%20starts%20to%20separate%20from%20the%20sides.%20Now%20add%20the%20asparagus%20and%20toss%20them%20well.%20Cook%20until%20they%20are%20tender%20crisp%20but%20still%20green.%20It%20should%20take%20only%20a%20few%20minutes%20and%20the%20tender%20spears%20cook%20very%20fast.%3C/p%3E%3Cp%3EFlatten%20the%20contents%20in%20the%20pan%20and%20break%20the%20egg%20on%20the%20top,%20like%20sunny%20side%20up.%20Add%20the%20feta%20on%20the%20sides.%20Cook%20at%20low%20heat%20until%20the%20egg%20is%20set%20the%20way%20you%20want%20it%20to.%20The%20feta%20will%20start%20to%20melt%20too.%20Adjust%20salt%20and%20finish%20with%20freshly%20ground%20black%20pepper%20and%20herbs.%3C/p%3E%3Cp%3EPreparation%20Time:%20less%20than%2015%20minutes%3C/p%3E%3Cp%3ECooking%20Time:%2015%20minutes%3C/p%3E%3Cp%3EDifficulty%20Level:%20Very%20Easy%3C/p%3E%3Cp%3EServes:%201%3C/p%3E){kind=link}