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Baked Frittata with Asparagus and Parmigiano
Baked Frittata with Asparagus and Parmigiano Reggiano is the perfect dish for lunch, brunch, or even dinner. It's versatile, flavorful, and packed with nutritious ingredients.If you're not familiar with frittata recipes, they're an Italian-style omelet that's typically cooked in a skillet on the stovetop.In this recipe, we take it up a notch by baking the frittata entirely in the oven.
Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 6
Calories: 158 kcal
Course:
Appetizer , Baked Goods
Cuisine:
Italian
Ingredients
- 450 g asparagus 16 oz
- 1 onion
- 80 g Parmigiano Cheese ⅔ cup, grated
- 6 eggs
- 1 tablespoon olive oil extra virgin
- 100 ml water ⅖ cup
- salt a pinch
- black pepper ground, to taste
Instructions
- First, clean the asparagus. Rinse them under running water to remove the soil. Then discard the hardest part of the stalk (the lighter, almost white part).
- TIP: To know how much asparagus stalk to discard, simply bend the asparagus. It will break at the junction of the softer, leathery parts. Also, if the stalk is very thick, you may want to peel it with a vegetable peeler to remove the tough outer part.
- Finally, cut the asparagus into small pieces and set aside.
- Chop the onion into small pieces on a cutting board. Pour the oil into a frying pan and sauté the onion for a few minutes.
- When the onion is golden and translucent, add the chopped asparagus. Season with salt and pepper to taste. Then pour in the water.
- Stir and cover with a lid. Cook for about 10 minutes. Then pour into a bowl and let cool.
- Meanwhile, break the eggs into a bowl and whisk with a fork. Whisk vigorously for two to three minutes to incorporate some air into the egg.
- Add the grated Parmigiano cheese and mix it with the eggs.
- Add the cooked and cooled asparagus and onion. Stir well.
- Pour the egg and asparagus mixture into the chosen baking dishes.
- Preheat the oven to 180°C (~350°F). Bake on the middle rack for about 20-30 minutes, until the frittata is golden brown on top and puffy.
- Wait a few minutes before removing the frittata from the pan. Transfer the baked frittata with asparagus and parmigiano to a serving plate, cut into slices and serve.
Cup of Yum
Nutrition Information
Serving
100g
Calories
158kcal
(8%)
Carbohydrates
5g
(2%)
Protein
12g
(24%)
Fat
10g
(15%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Trans Fat
0.02g
Cholesterol
173mg
(58%)
Sodium
279mg
(12%)
Potassium
251mg
(7%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
909IU
(18%)
Vitamin C
6mg
(7%)
Calcium
205mg
(21%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 158
% Daily Value*
| Serving | 100g | |
| Calories | 158kcal | 8% |
| Carbohydrates | 5g | 2% |
| Protein | 12g | 24% |
| Fat | 10g | 15% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 173mg | 58% |
| Sodium | 279mg | 12% |
| Potassium | 251mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 909IU | 18% |
| Vitamin C | 6mg | 7% |
| Calcium | 205mg | 21% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.