Asparagus and Cheese Frittata

Author Mary Wood, Rhn
Recipe By Chef Steve Boomhour

Eggs are a great source of protein and contain all nine essential amino acids, which make them a “complete protein” food. They also have an excellent vitamin and mineral profile. My favourite eggs are locally grown from free-range hens. If I can’t purchase those, I go for Omega-Pro eggs. One of the major differences between these and factory-farmed eggs is their colour. Factory-farmed eggs typically have pale yellow yolks, while yolks from free-range hens (and Omega-Pro ones) are dark yellow, almost orange in colour. They contain additional omega-3 fatty acids and lutein, an antioxidant important for eye and cellular health.

So, go ahead; enjoy your favourite egg recipes and remember to consume good foods in moderation. Variety in your diet is the key to getting the vast array of nutrients you need for the maintenance of your body and good health.

Ingredients

4 or 5 potatoes, thin slices
1 onion, thin slices
1 tablespoon vegetable oil
8 eggs, beaten
5 or 6 fresh-cut asparagus spears, cut into 1-inch pieces
salt and pepper to taste
3/4 cup shredded low-fat cheddar cheese

Cooking Instructions

1. Preheat oven to 350˚F (175˚F). Bring a pot of water to a boil and add the salt. Add potatoes and cook until tender but still firm—5 to 6 minutes. Drain the potatoes and set aside to cool.
2. In a cast-iron skillet, heat oil over medium heat. Add the onions and cook slowly, stirring occasionally, until onions are soft. Then add the asparagus, and cook until just tender.
3. Layer the cooled potatoes over the cooked onions and pour the eggs over the potatoes. Season with salt and pepper. Cook until eggs are starting to set on the bottom, approx. 5–6 minutes. Sprinkle the frittata with shredded cheese and place in preheated oven until cheese is melted and eggs are set all the way through; this should take about 8–10 minutes.

Chef’s Notes

The recipe is one of the easiest to make. Feel free to alter any of the ingredients as you wish. Add more veggies; add ham, or sausage, smoked salmon, and any fresh herb! Just make sure the eggs are cooked all the way through. The frittata can be served hot or cold and is great for breakfast, brunch, lunch or dinner. It also can be served with a fresh garden salad.

Nutritional content per serving (excluding unknown items):
207 Calories; 9g Fat (40.3% calories from fat); 13g Protein; 18g Carbohydrate; 252mg Cholesterol; 166mg Sodium. Exchanges: 1 Grain (Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 1 Fat.

Photo courtesy of Bonita Summers

ARTICLE ORIGINALLY PUBLISHED IN ISSUE 11-2 OF YOUR WORKPLACE MAGAZINE.

Mary Wood is a Registered Holistic Nutritionist in Kingston, Ont. Recipe analysis, menu analysis, and percent daily values derived using MasterCook Deluxe software. Email mary@nutritionbasics.ca or visit www.nutritionbasics.ca. Chef Steve Boomhour is the owner of The Silver Spoon, Personal Chef service and can be reached at (613) 483-5305.