Of which 3.3 g sugars and 5.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Complete protein (egg) · Choline (egg) · Folate (asparagus)
Allergens egg, milk
Eggs with asparagus and Parmesan
A knife-and-fork breakfast, ready in 17 minutes.
Ingredients
- 4 fresh eggs (200 g / 7 oz)
- 200 g (7 oz) green asparagus spears
- 20 g (¾ oz) Parmesan shavings
- 1 tbsp olive oil (15 g / ½ oz)
- salt, pepper and nutmeg, to taste
- lemon zest — to serve
Method
- Trim the woody ends off the asparagus and toss with the olive oil, salt and pepper.
- Preheat the air fryer to 200 °C (400 °F).
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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