Italian Asparagus frittata
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
173 kcal
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Course
Main Course, Breakfast, Lunch
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Cuisine
Italian
Italian Asparagus frittata
Description
This Italian Asparagus Frittata recipe begins by sautéing chopped asparagus, onion, and optionally pancetta in olive oil with salt, parsley, and water until the asparagus is tender and the liquid mostly evaporated. The mixture is mashed lightly and then combined with beaten eggs. The eggs cook gently over low to medium heat, using a plastic spatula or careful pan movement to prevent sticking until they set.
The frittata is flipped onto a plate and then returned to the pan for additional cooking, developing cohesion and a tender consistency without drying out. The use of parsley provides herby notes while the pancetta adds a salty, meaty depth when included.
This dish can be served immediately for a warm meal or stored in an airtight container in the refrigerator for up to two days. It is also suitable for freezing once cooled, making it a practical option for meal prep.
Ingredients
- 2 tablespoons olive oil
- 9-10 medium asparagus stalk cleaned and chopped
- ½ medium onion chopped
- ⅓ cup pancetta chopped, if desired
- ¼ teaspoon salt
- ½ teaspoon parsley dried or 1 tablespoon fresh finely chopped
- ½ cup water
- 6 large egg
Instructions
- In a medium size frying pan (the best non stick you have) add 2 tablespoons olive oil, the chopped asparagus, onion, pancetta (if using), salt, parsley and water, mix, cover and cook on low to medium heat until asparagus is tender and water has evaporated, (using a fork coarsely mash the asparagus mixture).
- In a small bowl add the eggs and beat well with a fork (this should be done just before adding to the asparagus mixture). Add egg mixture to the hot asparagus mixture, and with a wooden spoon mix to combine. Let cook for approximately 10 minutes (moving the frying pan back and forth to make sure the egg doesn't stick, or cheat like I did and with a plastic spatula carefully lift frittata on all sides and underneath to unstick). Using a large dish place it over the frying pan and flip the frittata onto the plate
- Drizzle a little olive oil onto the frying pan and slide the frittata back into the frying pan, cook for approximately another 10 minutes. Serve immediately. Enjoy!
Notes
- Store cooked frittata in an airtight container in the refrigerator for up to 2 days.
- For freezing, cool completely then place in a freezer-safe container or bag.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 173 kcal
% Daily Value*
| Calories | 173kcal | 9% |
| Carbohydrates | 3g | 1% |
| Protein | 9g | 18% |
| Fat | 13g | 20% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 246mg | 82% |
| Sodium | 249mg | 10% |
| Potassium | 183mg | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 630IU | 13% |
| Vitamin C | 3.1mg | 3% |
| Calcium | 49mg | 5% |
| Iron | 1.9mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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