RecipeDB

Source: Genius Kitchen(food.com)

Estimated Nutritional Profile

Nutrient	Quantity
Protein (g)	77.84
Energy (kCal)	583.2333
Carbohydrates (g)	15.495
Total fats (g)	22.2445
Fatty acids, total saturated 20:0 (g)	0.0290
Fatty acids, total saturated 18:3 undifferentiated (g)	0.1408
Fatty acids, total polyunsaturated 17:1 (g)	0.0409
Fatty acids, total trans-monoenoic (g)	0.5234
Fatty acids, total saturated 20:4 undifferentiated (g)	0.1777
Fatty acids, total saturated 4:0 (g)	0.4519
Fatty acids, total trans (g)	0.6514
Riboflavin (mg)	0.7786
Tocopherol, beta (mg)	0.0255
Lactose (g)	3.1176
Fatty acids, total saturated 22:5 n-3 (DPA) (g)	0.0459
Fatty acids, total polyunsaturated 24:1 c (g)	0.0000
Fatty acids, total saturated 18:4 (g)	0.0007
Fatty acids, total saturated 18:0 (g)	2.2276
Tocopherol, delta (mg)	0.0000
Arginine (g)	0.7701
Proline (g)	2.6697
Fatty acids, total polyunsaturated 18:1 t (g)	0.4567
Campesterol (mg)	0.0000
Glucose (dextrose) (g)	2.9172
Adjusted Protein (g)	0.0000
Cystine (g)	0.2186
Tocotrienol, beta (mg)	0.0000
Selenium, Se (g)	69.6629
Copper, Cu (mg)	0.8510
Maltose (g)	0.0000
Zinc, Zn (mg)	6.3062
Total lipid (fat) (g)	22.2445
Vitamin K (phylloquinone) (g)	11.6749
Cholesterol (mg)	204.2717
Fatty acids, total saturated 22:1 undifferentiated (g)	0.0013
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA) (g)	0.0829
Menaquinone-4 (g)	4.1580
Phytosterols (mg)	19.3745
Folate, total (g)	83.9614
Fatty acids, total trans-polyenoic 20:3 n-6 (g)	0.0211
Vitamin A, IU (IU)	2126.8659
Energy (kcal)	583.2333
Fatty acids, total saturated 16:1 undifferentiated (g)	0.4186
Fatty acids, total saturated 14:1 (g)	0.1960
Vitamin D2 (ergocalciferol) (g)	0.0000
Methionine (g)	0.5804
Fatty acids, total saturated 20:5 n-3 (EPA) (g)	0.0652
Sugars, total (g)	9.3223
Folic acid (g)	0.0000
Tocotrienol, alpha (mg)	0.1285
Vitamin C, total ascorbic acid (mg)	22.0310
Lutein + zeaxanthin (g)	160.6752
Fatty acids, total saturated 22:6 n-3 (DHA) (g)	0.0935
Vitamin B-12, added (g)	0.0000
Valine (g)	1.5855
Fatty acids, total trans-polyenoic 18:1-11 t (18:1t n-7) (g)	0.0000
Fatty acids, total polyunsaturated 22:1 c (g)	0.0013
Magnesium, Mg (mg)	106.2058
Fatty acids, total saturated 16:0 (g)	5.8365
Carbohydrate, by difference (g)	15.4950
Vitamin D (IU)	28.7875
Fructose (g)	2.5888
Fluoride, F (g)	5.5961
Aspartic acid (g)	1.4457
Tyrosine (g)	1.2499
Potassium, K (mg)	1192.2676
Fatty acids, total saturated 12:0 (g)	0.5784
Vitamin A, RAE (g)	364.1801
Serine (g)	1.2546
Fatty acids, total trans-polyenoic 21:5 (g)	0.0000
Phenylalanine (g)	1.2561
Fatty acids, total trans-polyenoic 22:4 (g)	0.0046
Alcohol, ethyl (g)	0.0000
Fatty acids, total polyunsaturated 24:0 (g)	0.0059
Fatty acids, total saturated 22:0 (g)	0.0092
Fatty acids, total saturated 14:0 (g)	1.9400
Histidine (g)	0.7929
Isoleucine (g)	1.1540
Fatty acids, total polyunsaturated 18:2 CLAs (g)	0.1063
Niacin (mg)	4.0316
Water (g)	481.5644
Fatty acids, total saturated 8:0 (g)	0.2167
Tocotrienol, delta (mg)	0.0000
Theobromine (mg)	0.0000
Fatty acids, total polyunsaturated 20:2 n-6 c,c (g)	0.0046
Carotene, beta (g)	594.1212
Sodium, Na (mg)	350.8192
Iron, Fe (mg)	4.5779
Energy (kJ)	2437.5263
Ash (g)	6.6925
Caffeine (mg)	0.0000
Glycine (g)	0.4185
Fatty acids, total trans-polyenoic (g)	0.1280
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c (g)	0.0013
Fatty acids, total saturated 18:2 undifferentiated (g)	0.9210
Fatty acids, total polyunsaturated (g)	1.4855
Vitamin E (alpha-tocopherol) (mg)	2.5000
Sucrose (g)	0.6931
Vitamin B-6 (mg)	0.5928
Fatty acids, total trans-polyenoic 13:0 (g)	0.0000
Fatty acids, total saturated 6:0 (g)	0.3577
Vitamin D (D2 + D3) (g)	0.7350
Vitamin D3 (cholecalciferol) (g)	0.7350
Lysine (g)	1.9400
Beta-sitosterol (mg)	0.0000
Fatty acids, total polyunsaturated 20:3 undifferentiated (g)	0.0235
Fatty acids, total trans-polyenoic 15:1 (g)	0.0000
Lycopene (g)	3165.5075
Starch (g)	0.0000
Pantothenic acid (mg)	0.6513
Fatty acids, total trans-polyenoic 20:4 n-6 (g)	0.0000
Fatty acids, total polyunsaturated 18:2 t,t (g)	0.0000
Fatty acids, total polyunsaturated 15:0 (g)	0.2013
Fatty acids, total trans-polyenoic 18:3i (g)	0.0013
Thiamin (mg)	0.4529
Folate, food (g)	83.9614
Fatty acids, total saturated 20:1 (g)	0.0396
Fatty acids, total monounsaturated (g)	5.6225
Stigmasterol (mg)	0.0000
Fatty acids, total polyunsaturated 18:2 n-6 c,c (g)	0.4844
Fatty acids, total polyunsaturated 16:1 t (g)	0.0673
Fatty acids, total polyunsaturated 17:0 (g)	0.1247
Fatty acids, total polyunsaturated 18:2 i (g)	0.0000
Hydroxyproline (g)	0.0000
Dihydrophylloquinone (g)	0.0000
Choline, total (mg)	216.4952
Fatty acids, total polyunsaturated 16:1 c (g)	0.3056
Fatty acids, total saturated (g)	12.4917
Vitamin B-12 (g)	5.1591
Calcium, Ca (mg)	1026.1319
Fatty acids, total saturated 10:0 (g)	0.5082
Galactose (g)	0.0004
Tocotrienol, gamma (mg)	0.0000
Alanine (g)	0.7227
Glutamic acid (g)	4.9431
Fatty acids, total trans-polyenoic 20:3 n-3 (g)	0.0020
Carotene, alpha (g)	124.9245
Vitamin E, added (mg)	0.0000
Retinol (g)	309.1425
Leucine (g)	2.1995
Folate, DFE (g)	83.9614
Fatty acids, total polyunsaturated 22:1 t (g)	0.0000
Fatty acids, total polyunsaturated 18:2 t not further defined (g)	0.1261
Fiber, total dietary (g)	2.7387
Tryptophan (g)	0.3084
Threonine (g)	0.8219
Fatty acids, total polyunsaturated 18:1 c (g)	4.2054
Manganese, Mn (mg)	0.2862
Protein (g)	77.8400
Cryptoxanthin, beta (g)	1.3919
Fatty acids, total saturated 18:1 undifferentiated (g)	4.9253
Betaine (mg)	1.7784
Phosphorus, P (mg)	1000.9767
Tocopherol, gamma (mg)	0.2127

Recipe Overview
Ingredients
Processes - Utensils
Instructions

Cuisine
European >> Italian >> Italian
Dietary Style
Source
Genius Kitchen(food.com)

Temporal Sequence of Cooking Processes

Early Stage

Middle Stage Processes

Late Stage

Utensils Used

| 1. Preheat broiler. | 2. Mix Egg Beaters, cheese and milk in medium bowl until well blended; set aside. | 3. Spray medium skillet with ovenproof handle with cooking spray; heat over medium heat. | 4. Add asparagus, onions, salt and pepper; cook and stir 3 minutes, or until vegetables are crisp-tender. | 5. Add tomatoes; cook 1 minute, stirring occasionally. | 6. Add Egg Beaters mixture. | 7. Reduce heat to low; cover skillet with lid. Cook 12 minutes, or until bottom of frittata is set but top is still slightly moist. Remove lid from skillet. | 8. Place skillet under broiler. Broil 2 minutes, or until top is set but not browned. | 9. Cut into 4 wedges to serve. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
egg beater substitute	1 1/2	1/2		252.1667	0.0	56.1	1.4167
swiss cheese	1/2	cup	shredded reduced fat	259.38	0.9504	17.7936	20.4534
nonfat milk	1/4	cup		20.825	3.0380000000000003	2.0641	0.049
cooking spray				-	-	-	-
asparagus spear	10		cut	252.1667	0.0	56.1	1.4167
onion	1		sliced	28.0	6.537999999999999	0.77	0.07
salt	1/4	teaspoon		-	-	-	-
black pepper	1/8	teaspoon	ground	0.7216	0.1839	0.0299	0.0094
tomato	1		chopped	22.14	4.7847	1.0824	0.24600000000000002

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.

Cooking in progress....

Low Fat Asparagus Frittata (With Egg Beaters)