Asparagus and Cheese Frittata Recipe
The Asparagus and Cheese Frittata is a delightful dish that combines the fresh and vibrant flavors of asparagus with the rich creaminess of cheese, making it a perfect choice for breakfast, brunch, or even a light dinner.
A frittata is an Italian dish similar to an omelet, but it's typically cooked in a skillet and finished in the oven. The versatility of this dish allows for endless variations depending on what you have on hand.
Asparagus, a spring vegetable, is packed with nutrients and provides a subtle crunch and earthy flavor that pairs beautifully with cheese. The roots of the frittata can be traced back to Italy, where it has been a staple for centuries.
Unlike the French omelet, which is usually folded, the frittata is flat and more akin to a crustless quiche. This dish has gained international popularity for its simplicity and adaptability. For more historical context on frittatas, you can visit this culinary history page.
Adding cheese to the mix not only enhances the flavor but also contributes to the creamy texture that makes frittatas a favorite comfort food. Whether you're a seasoned cook or a beginner, mastering the Asparagus and Cheese Frittata is a rewarding endeavor.
Ingredients for Asparagus and Cheese Frittata
- 8 large eggs
- 1/4 cup milk
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 tablespoon olive oil
- 1 bunch asparagus, trimmed and cut into 1-inch pieces
- 1 onion, diced
- 1 cup shredded mozzarella cheese
- 1/2 cup grated Parmesan cheese
- 2 tablespoons chopped fresh parsley
Instructions for Making Asparagus and Cheese Frittata
- Preheat your oven to 350°F (175°C).
- In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined.
- Heat olive oil in an ovenproof skillet over medium heat.
- Add the onion to the skillet and sauté until it becomes translucent, about 5 minutes.
- Add the asparagus pieces and continue to cook for another 5 minutes until tender.
- Pour the egg mixture over the asparagus and onion in the skillet, stirring gently to combine.
- Sprinkle the shredded mozzarella and grated Parmesan evenly over the top.
- Cook on the stovetop for about 5 minutes, or until the edges begin to set.
- Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is puffed and set in the center.
- Remove from the oven and let it cool for a few minutes before slicing.
- Garnish with chopped fresh parsley before serving.
Nutritional Information
The Asparagus and Cheese Frittata is not only delicious but also nutritious, offering a balance of macronutrients and essential vitamins. Eggs are a great source of high-quality protein and contain all nine essential amino acids.
They are also rich in vitamins D, B6, B12, and minerals such as zinc, iron, and copper. Asparagus, the star vegetable in this dish, is low in calories and a good source of fiber, folate, and vitamins A, C, and K.
It contains antioxidants, which are compounds that help protect your cells from the harmful effects of free radicals and oxidative stress. Cheese, while adding calories and fat, also contributes calcium and protein. Choosing a variety like mozzarella ensures a lower fat content while still providing that creamy texture.
According to the USDA, a serving of asparagus provides about 20 calories, making it a healthy choice to bulk up your meals. For more detailed nutritional information about each ingredient in your frittata, check out this nutrition database.
Overall, this recipe serves as a balanced meal that's ideal for those looking to manage their weight or maintain a healthy diet.
Wine/Beverage Pairings With Asparagus and Cheese Frittata
Pairing an Asparagus and Cheese Frittata with the right beverage can enhance your dining experience. For breakfast or brunch, consider serving it with a freshly squeezed orange juice or a light, herbal tea such as chamomile or green tea.
These drinks complement the fresh flavors of the asparagus without overpowering them. If you're enjoying the frittata for lunch or dinner, a crisp white wine like a Sauvignon Blanc or a light Chardonnay would pair beautifully.
The acidity in these wines balances the richness of the cheese and eggs, creating a harmonious palate. For a non-alcoholic option, a sparkling water with a twist of lemon or lime can be refreshing and cleanse the palate between bites.
Cooking Tips and Variations
When making an Asparagus and Cheese Frittata, there are several tips to ensure success. First, always use fresh asparagus, especially when it's in season, for the best flavor and texture. Trim the woody ends before cutting them into bite-sized pieces.
If you're short on time, you can blanch the asparagus for 1-2 minutes in boiling water before adding it to the skillet to speed up the cooking process.
When it comes to cheese, mozzarella is a good choice for its melting properties, but you can experiment with others like cheddar, Swiss, or goat cheese depending on your preference. Make sure to preheat your oven before starting, as transferring the skillet to a hot oven ensures even cooking.
If you don't have an ovenproof skillet, you can transfer the frittata mixture to a baking dish after cooking on the stovetop. To add more flavor, you might consider incorporating herbs like basil or dill, or a pinch of nutmeg to the egg mixture.
Finally, remember to let the frittata cool for a few minutes before slicing to allow it to set completely.
Serving Suggestions
The Asparagus and Cheese Frittata is incredibly versatile when it comes to serving suggestions. It can be served warm or at room temperature, making it an excellent choice for entertaining guests or serving at a potluck.
For a full breakfast, consider pairing the frittata with a side of crispy bacon or sausage links and a fresh fruit salad. This combination provides a balanced meal with protein, fiber, and vitamins.
If you're serving it for brunch, a side of mixed greens with a simple vinaigrette can add a refreshing contrast to the richness of the frittata. For a heartier meal, serve the frittata alongside roasted potatoes or a slice of crusty artisan bread.
Garnishes such as freshly grated Parmesan, chives, or sliced avocado can add an extra layer of flavor and visual appeal.
When serving at a gathering, cut the frittata into small squares or wedges and arrange them on a platter for easy self-service, allowing guests to enjoy the dish at their leisure.
Asparagus and Cheese Frittata Health Benefits
Eating an Asparagus and Cheese Frittata offers various health benefits due to its nutritious ingredients. Eggs are an excellent source of high-quality protein, essential for muscle repair and growth. They also contain choline, which is crucial for brain health and function.
Asparagus is not only low in calories but also high in dietary fiber, which aids digestion and helps maintain a healthy gut. It is also packed with antioxidants, vitamins, and minerals, including vitamins A, C, E, and K, folate, and potassium.
These nutrients contribute to reducing inflammation, supporting bone health, and promoting healthy skin. Cheese adds calcium and phosphorus, essential for maintaining strong bones and teeth. The combination of these ingredients results in a meal that is not only satisfying but also supportive of a balanced diet.
Additionally, this frittata is gluten-free, making it suitable for those with gluten sensitivities or celiac disease.
FAQs About Asparagus and Cheese Frittata
Can I make an Asparagus and Cheese Frittata ahead of time?
Yes, you can prepare the frittata in advance. It keeps well in the refrigerator for up to 3 days. Simply reheat it in the oven or microwave before serving.
What other vegetables can I use in this frittata?
You can substitute or add vegetables like spinach, bell peppers, mushrooms, or tomatoes. Just be sure to cook them adequately before adding them to the egg mixture.
Can I freeze the Asparagus and Cheese Frittata?
Yes, you can freeze frittata. Cool it completely, then wrap it tightly in plastic wrap and foil before freezing. Reheat in the oven directly from frozen or after thawing in the fridge overnight.
The Asparagus and Cheese Frittata is a delightful dish that showcases the best of simple, fresh ingredients combined with culinary technique to produce a flavorful and satisfying meal. Its versatility makes it suitable for any meal of the day, and the ability to customize the ingredients allows for endless creativity in the kitchen. Whether you're hosting a brunch or looking for a quick weeknight dinner option, this frittata promises to please. Remember the important tips for ensuring your frittata turns out perfectly every time, and don't hesitate to experiment with different cheeses, herbs, and vegetables to make it your own. Enjoy this delicious, nutritious dish with friends and family, and savor the fusion of flavors it brings to your table.
