
Asparagus and Olive Frittatas
Glicemia: 1Porzioni: 5Tempo di preparazione: 30minPasto: Pranzo
Micronutrienti:Vitamina ACalcioFolati
Macronutrienti per 100 g
Energia
165kcal
Zuccheri
1g
Grassi
14g
Fibre
1g
Grassi saturi
4g
Proteine
8g
Carboidrati
3g
Sodio
394mg
Ingredienti
- 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
Preparazione
- Preheat the oven to 190°C (375°F).
- Heat 2 tbsp Olive oil in a 9- or 10-inch safe nonstick sauté pan over medium heat.
- Add cut Asparagus and thinly sliced Scallions, season with salt and pepper, and sauté for 3 to 5 minutes until lightly cooked.
- Stir in roughly chopped Baby spinach and cook for another 2 minutes until wilted. Turn off the heat.
- In a large mixing bowl, whisk together 8 organic Eggs, 3/4 tsp salt, and 1/4 tsp pepper.
- Mix in roughly chopped pitted kalamata olives, crumbled Feta cheese, and chopped Fresh parsley.
- Stir in the cooked vegetables.
- Wipe the pan clean, add 2 tbsp Olive oil, and pour in the frittata mixture.
- Cook for about 1 minute until the edges are just starting to brown.
- Transfer to the oven and cook for about 20 minutes until the eggs are completely cooked through.
- Let cool for at least 5 minutes before slicing and serving.
Micronutrienti in % del fabbisogno giornaliero
Ferro
2% del fabbisogno giornaliero
Magnesio
18% del fabbisogno giornaliero
Vitamina C
5% del fabbisogno giornaliero
Omega 3
4% del fabbisogno giornaliero
Vitamina A
15% del fabbisogno giornaliero
Calcio
11% del fabbisogno giornaliero
Folati
60% del fabbisogno giornaliero
Buono a sapersi
Feta is great here, but you can use soft goat cheese or grated parmesan as alternatives.
Condividi: