Asparagus and Olive Frittatas

Asparagus and Olive Frittatas

Blood Sugar: 1Servings: 5Preparation Time: 30minMeal Category: Lunch
Micronutrients:Vitamin ACalciumFolate

Macronutrients per 100g

Energy
165kcal
Sugar
1g
Fat
14g
Fiber
1g
Sat fat
4g
Protein
8g
Carbs
3g
Sodium
394mg

Ingredients

4 tbsp Olive oil, 2 cups cut Asparagus, 6 thinly sliced Scallions, 2 cups roughly chopped Baby spinach, 8 organic Eggs, 1/4 cup roughly chopped Pitted kalamata olives, 1/2 cup crumbled Feta cheese, 3 tbsp chopped Fresh parsley, 3/4 tsp Kosher salt, 1/4 tsp Black pepper

Preparation

1. Preheat the oven to 190°C (375°F). 2. Heat 2 tbsp Olive oil in a 9- or 10-inch safe nonstick sauté pan over medium heat. 3. Add cut Asparagus and thinly sliced Scallions, season with salt and pepper, and sauté for 3 to 5 minutes until lightly cooked. 4. Stir in roughly chopped Baby spinach and cook for another 2 minutes until wilted. Turn off the heat. 5. In a large mixing bowl, whisk together 8 organic Eggs, 3/4 tsp salt, and 1/4 tsp pepper. 6. Mix in roughly chopped pitted kalamata olives, crumbled Feta cheese, and chopped Fresh parsley. 7. Stir in the cooked vegetables. 8. Wipe the pan clean, add 2 tbsp Olive oil, and pour in the frittata mixture. 9. Cook for about 1 minute until the edges are just starting to brown. 10. Transfer to the oven and cook for about 20 minutes until the eggs are completely cooked through. 11. Let cool for at least 5 minutes before slicing and serving.

Micronutrients % of RDI

Iron
2% of RDI
Magnesium
18% of RDI
Vitamin C
5% of RDI
Omega 3
4% of RDI
Vitamin A
15% of RDI
Calcium
11% of RDI
Folate
60% of RDI

Good to know

Feta is great here, but you can use soft goat cheese or grated parmesan as alternatives.

How to Prepare

1. Preheat the oven to 190°C (375°F). 2. Heat 2 tbsp Olive oil in a 9- or 10-inch safe nonstick sauté pan over medium heat. 3. Add cut Asparagus and thinly sliced Scallions, season with salt and pepper, and sauté for 3 to 5 minutes until lightly cooked. 4. Stir in roughly chopped Baby spinach and cook for another 2 minutes until wilted. Turn off the heat. 5. In a large mixing bowl, whisk together 8 organic Eggs, 3/4 tsp salt, and 1/4 tsp pepper. 6. Mix in roughly chopped pitted kalamata olives, crumbled Feta cheese, and chopped Fresh parsley. 7. Stir in the cooked vegetables. 8. Wipe the pan clean, add 2 tbsp Olive oil, and pour in the frittata mixture. 9. Cook for about 1 minute until the edges are just starting to brown. 10. Transfer to the oven and cook for about 20 minutes until the eggs are completely cooked through. 11. Let cool for at least 5 minutes before slicing and serving.

Good to Know

Feta is great here, but you can use soft goat cheese or grated parmesan as alternatives.

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