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5.0 from 18 votes

Italian Asparagus frittata

Italian Fresh Asparagus Frittata, the perfect light and healthy brunch idea. A fast and easy vegetable and egg recipe.

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 servings
Calories: 173 kcal
Course: Main Course , Breakfast , Lunch
Cuisine: Italian

Ingredients

  • 2 tablespoons olive oil
  • 9-10 medium asparagus stalks (cleaned and chopped)
  • ½ medium onion chopped
  • ⅓ cup chopped pancetta (if desired)
  • ¼ teaspoon salt
  • ½ teaspoon dried parsley or 1 tablespoon fresh finely chopped parsley
  • ½ cup water
  • 6 large eggs

Instructions

    Cup of Yum
  1. 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).
  2.  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
  3. 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

  • To store the frittata - place the cooked frittata in an airtight container and store in the refrigerator. It will last up to 2 days in the fridge if stored properly. The Frittata can also be frozen, cool completely before placing in a freezer safe container or bag. 

Nutrition Information

Calories 173kcal (9%) Carbohydrates 3g (1%) Protein 9g (18%) Fat 13g (20%) Saturated Fat 3g (15%) Cholesterol 246mg (82%) Sodium 249mg (10%) Potassium 183mg (5%) Sugar 1g (2%) Vitamin A 630IU (13%) Vitamin C 3.1mg (3%) Calcium 49mg (5%) Iron 1.9mg (11%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 173

% 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.