Ingredients
- 1 lb fresh asparagus trimmed
- 2 tbsp Italian parsley chopped
- 2 tbsp water
- 1 pinch salt and pepper
- 10 eggs beaten
- 1/2 cup feta cheese crumbled
- 1 tbsp olive oil
- 1/2 red bell pepper julienned
- 1/2 cup chopped onion
- lemon wedges for garnish
- springs Italian parsley for garnish
Instructions
- Preheat oven to 350°F (175°C).
- Blanch asparagus: In a large frying pan, bring approximately 3 inches of water to a boil. Add asparagus, arranging in single layer. Cook at a medium boil until slightly underdone, about 3 minutes depending on thickness. Drain on paper towel and let cool.
- Whisk parsley, water, salt and pepper into beaten eggs. Stir in cheese.
- Set aside 6 whole asparagus spears for garnish. Cut remaining asparagus on the angle, into 1 inch pieces and set aside.
- In a non-stick and oven-proof 12 inch skillet, sauté red peppers in olive oil until barely tender-crisp, about 5 minutes. Add onions and asparagus and sauté for one minute.
- Pour egg mixture into pan and stir gently to distribute vegetables, without scraping the bottom of the pan. Bake for 10 minutes, covered with aluminum foil, on the middle rack in pre-heated oven. Remove cover and bake until the edges are browned, eggs are set and centre is just firm to the touch. Let rest for 5 minutes.
- Using a narrow, flexible spatula, loosen the sides and bottom of the frittata then carefully cover pan (which will still be hot) with a large, warmed serving platter. Protecting your hands with potholders, flip the frying pan over onto the platter. You may also serve frittata right from the pan.
- Cut into 6 wedges and garnish each with reserved asparagus spears, lemon wedges and sprigs of parsley.
Nutrition Facts
Asparagus Frittata with Red Bell Pepper and Feta
Per
212 g
Calories
210
% Daily Value*
Fat
12
g
18
%
Saturated Fat
4.5
g
28
%
Carbohydrates
6
g
2
%
Fibre
2
g
8
%
Sugars
3
g
3
%
Protein
16
g
32
%
Cholesterol
315
mg
105
%
Sodium
390
mg
17
%
Potassium
157
mg
4
%
Calcium
108
mg
11
%
Iron
2
mg
11
%
*5% or less is a little, 15% or more is a lot
