Asparagus Frittata

Asparagus Frittata Recipe - Vegetarian Italian Dish

Region / culture: Italy | Preparation time: 10 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegetarian diet

Introduction

The Asparagus Frittata is a delightful and nutritious dish that combines the tender crunch of asparagus with the creamy texture of eggs and cheese. This recipe is perfect for a light lunch, a brunch gathering, or even a quick dinner. It's a versatile dish that can be enjoyed hot or cold, making it a favorite for meal-preppers and those on the go. The simplicity of the ingredients and the cooking process allows the natural flavors to shine through, offering a satisfying meal that's both easy to make and delicious.

History

Frittatas have their roots in Italian cuisine, traditionally serving as a means to use up leftover ingredients. The word "frittata" itself is derived from the Italian verb "friggere," which means "to fry." This dish has evolved over the centuries from a simple fried egg to an oven-baked delight, incorporating various ingredients such as vegetables, cheeses, and meats. The Asparagus Frittata, in particular, celebrates the arrival of spring, showcasing the fresh, green spears of asparagus that are synonymous with the season.

Ingredients

2 tsp of olive oil
1 small onion, thinly sliced
0.5 tsp of salt
1 lb (454 g) of asparagus, tough ends snapped off, spears cut diagonally into 1 inch lengths
4 large eggs, lightly beaten
1 cup of shredded gruyere or swiss cheese

How to prepare

Heat olive oil in a 10-inch oven-proof frying pan over medium-high heat.
Add onions and salt, and cook, stirring occasionally, until onions are softened, about 3 minutes.
Add asparagus, reduce heat to medium-low, and cook covered until the asparagus is barely tender, for 6 to 8 minutes.
Pour in eggs and cook until almost set, but still runny on top, about 2 minutes.
While cooking, preheat the oven broiler.
Sprinkle cheese over the eggs and put in the oven to broil until the cheese is melted and browned, about 4 minutes.
Remove from the oven using oven mitts and slide the frittata onto a serving plate.
Cut into wedges.

Variations

Add diced bell peppers or tomatoes for a pop of color and additional vitamins.
Substitute feta or goat cheese for a tangier flavor profile.
Incorporate cooked bacon or ham for added protein and a smoky taste.

Cooking Tips & Tricks

For a perfectly cooked Asparagus Frittata, consider the following tips:

- Use fresh asparagus for the best flavor and texture. The spears should be bright green and firm.

- Beat the eggs just until the yolks and whites are blended. Overbeating can make the frittata tough.

- Pre-cooking the onions and asparagus not only softens them but also enhances their flavors.

- To achieve a fluffy frittata, cook it on the stovetop until it's almost set, then finish it under the broiler to melt the cheese and brown the top.

Serving Suggestions

Serve the Asparagus Frittata with a side salad of mixed greens and a light vinaigrette dressing for a complete meal. For a heartier option, accompany it with whole-grain toast or roasted potatoes.

Cooking Techniques

The key technique in this recipe is the combination of stovetop cooking and broiling. This method ensures that the frittata is cooked evenly, with a tender interior and a beautifully browned top.

Ingredient Substitutions

For a dairy-free version, use a dairy-free cheese alternative that melts well.

- Replace asparagus with broccoli or spinach for a different vegetable option.

- Olive oil can be substituted with butter for a richer flavor.

Make Ahead Tips

The Asparagus Frittata can be cooked in advance and stored in the refrigerator for up to 3 days. Reheat in the oven or on the stovetop for best results.

Presentation Ideas

Garnish the frittata with fresh herbs such as parsley or chives for a touch of color and freshness. Serve on a colorful plate to make the dish pop.

Pairing Recommendations

A light, crisp white wine such as Sauvignon Blanc pairs beautifully with the flavors of the Asparagus Frittata. For a non-alcoholic option, try a sparkling water with a squeeze of lemon.

Storage and Reheating Instructions

Store leftover frittata in an airtight container in the refrigerator. To reheat, place in a 350°F oven for about 10 minutes or until heated through. Avoid microwaving, as it can make the texture rubbery.

Nutrition Information

Calories per serving

A single serving of Asparagus Frittata contains approximately 200 calories, making it a light yet fulfilling option for those monitoring their calorie intake.

Carbohydrates

A serving of Asparagus Frittata contains approximately 6 grams of carbohydrates. The majority of these carbs come from the vegetables and onions, providing a good source of dietary fiber.

Fats

This dish is relatively low in fats, with about 12 grams per serving. The fats primarily come from the olive oil and eggs, which contain healthy monounsaturated fats and omega-3 fatty acids, respectively.

Proteins

Each serving of Asparagus Frittata offers around 14 grams of protein, making it a satisfying option for muscle repair and growth. The eggs and cheese are excellent sources of high-quality protein.

Vitamins and minerals

Asparagus is a powerhouse of nutrients, including vitamin K, folate, vitamin C, and vitamin A. Eggs contribute vitamins D and B12, while cheese adds calcium. Together, these ingredients make the frittata a nutrient-dense meal.

Alergens

The primary allergens in this recipe are eggs and dairy (from the cheese). Individuals with sensitivities to these ingredients should exercise caution.

Summary

Overall, the Asparagus Frittata is a balanced meal, offering a good mix of proteins, healthy fats, and carbohydrates, along with essential vitamins and minerals. It's a nutritious option that doesn't compromise on flavor.

Summary

The Asparagus Frittata is a versatile, nutritious, and delicious dish that embodies the essence of spring. With its simple ingredients and easy preparation, it's a wonderful addition to any meal, offering a balance of flavors and nutrients that can be enjoyed any time of the day. Whether you're a seasoned cook or a beginner, this recipe is sure to impress.

How did I get this recipe?

I can still recall the sense of amazement I felt when I first saw this recipe for Asparagus Frittata. It was a sunny summer day, and I had just finished helping my neighbor, Mrs. Thompson, harvest some fresh asparagus from her garden. As a token of her appreciation, she offered to teach me how to make one of her favorite dishes using the asparagus we had just picked.

Mrs. Thompson was a wonderful cook, and I had always admired the delicious meals she would whip up in her kitchen. She had a knack for combining simple ingredients in creative ways, and her dishes always tasted like they were made with love. I was thrilled at the opportunity to learn from her, and eagerly accepted her offer.

We went back to her cozy kitchen, where she laid out all the ingredients we would need to make the frittata. I watched in awe as she cracked the eggs into a bowl, whisked them together with cream, and seasoned them with salt and pepper. She then sautéed the asparagus in butter until it was tender and fragrant, before adding it to the egg mixture.

As she poured the mixture into a hot skillet and let it cook until the edges started to set, Mrs. Thompson shared with me the story of how she had learned to make this dish. She explained that her mother had taught her the recipe when she was just a young girl, and that she had been making it ever since. Over the years, she had added her own twist to the dish, experimenting with different herbs and cheeses to make it her own.

I listened intently as she spoke, soaking in every detail of the process. I could tell that she was passionate about cooking, and it showed in the way she moved around the kitchen with ease and confidence. I couldn't wait to try the frittata for myself, and eagerly awaited the moment when it would be ready to eat.

After a few minutes, Mrs. Thompson flipped the frittata over in the skillet to cook the other side. The aroma of the eggs and asparagus wafted through the kitchen, making my stomach growl with anticipation. Finally, she slid the frittata onto a plate and cut it into wedges, serving it with a side of fresh salad and crusty bread.

I took my first bite of the frittata, and was instantly transported to a world of flavor and texture. The eggs were light and fluffy, with the perfect balance of salt and pepper. The asparagus added a delicious crunch and earthy flavor, while the melted cheese on top added a creamy richness that tied it all together. It was a symphony of flavors in every bite, and I knew that I had just discovered a new favorite dish.

As I sat at Mrs. Thompson's table, savoring every mouthful of the frittata, I couldn't help but feel grateful for the opportunity to learn from such a talented cook. She had not only shared her recipe with me, but had also imparted her passion for cooking and her love for good food. I knew that I would cherish this recipe for years to come, and that I would always think of Mrs. Thompson whenever I made it.

And so, that is how I learned to make the delicious Asparagus Frittata that has since become a staple in my own kitchen. It is a dish that reminds me of sunny summer days, the joy of learning from others, and the simple pleasure of sharing a meal with loved ones. Mrs. Thompson's recipe will always hold a special place in my heart, and I am grateful for the memories and flavors that it brings to my table.