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Healthy Recipe: Asparagus Frittata with Red Bell Peppers

by Nancy Maneely

Springtime means asparagus is in season and abundant! It’s one of those veggies that’s perfect for breakfast, lunch or dinner. A frittata is a tasty and nutritious way to serve asparagus, combined with protein-packed eggs and complementary (in both color and flavor) red bell peppers.

Both asparagus and peppers are nutritional superstars. Asparagus is high in folic acid, an essential nutrient for blood cell growth and especially important in the diet of pregnant women. It also is a significant source of potassium, thiamin, vitamin B6 and fiber. It’s one of the richest sources of rutin, a compound which strengthens capillary walls. And it’s low in calories – did you know that one spear contains only 4 calories?

Red bell peppers are packed with fiber and nutrients beneficial to healthy skin, eyes, brain, blood and immune support. They are an excellent source of vitamins A, B6, C, E (alpha tocopherol), and K, as well as folate, thiamin, riboflavin, niacin, potassium and manganese. 

Asparagus Frittata with Red Bell Peppers

Ingredients:

1 pound asparagus, trimmed and blanched

1 red bell pepper, julienned

1/2 cup chopped onion

2 tbsp. olive oil

2 tbsp. chopped parsley

1/4 tsp. salt

1 to 4 tsp. freshly ground pepper

8 eggs, beaten (or equivalent egg substitute)

4 oz. feta cheese, crumbled (about 1 cup), or other preferred cheese such as Swiss, gruyere or cheddar

Nonstick cooking spray

Lemon wedges and springs of parsley for garnish

NOTE: This requires an ovenproof pan with cover to oven bake.

Preparation:

Reserve 6 asparagus spears. Cut remaining asparagus at an angle into 1-inch pieces and reserve.

Sauté bell pepper in 2 tbsp. olive oil until soft, but not browned, about 7 minutes. Stir in onion and reserved asparagus pieces; sauté for 1 minute.

With slotted spoon, remove vegetables to drain on paper toweling and reserve. Whisk chopped parsley, salt and pepper into beaten eggs. Stir in cheese and reserved sauté vegetables. Coat inside of pan with nonstick cooking spray. Pour egg mixture into pan. Bake in preheated 350-degree oven, covered, until eggs are just firm, about 35 minutes. Remove cover; bake until top is lightly browned, about 10 minutes. Loosen the frittata, then cover pan with large, warmed serving platter. Flip frying pan over onto platter.

Cut frittata into six wedges; garnish each with one reserved asparagus spear. Divide wedges among six serving plates, then put a wedge and spring of parsley on each plate. Serves 6.

What’s your favorite way to enjoy asparagus?

 

Sources:
Asparagus.org – Michigan Asparagus Advisory Board
Self Nutrition Data – Red Bell Peppers

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