Asparagus and Olive Frittatas

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

  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.

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: