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Asparagus and Feta Frittata (Vegetarian, Gluten-Free)

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This Asparagus and Feta Frittata is one of my favorite brunch meals to make for a crowd (or to make on a Sunday so you have breakfast to bring to work all week!). The best part is that they are so versatile – you can mix and match with whatever veggies or cheeses you have in your fridge! It’s a great way to clear out veggies that are almost past their prime.

I love lining up the asparagus on top of this frittata; I think it makes for a pretty presentation! If you don’t like asparagus, try a combo of mushrooms and peppers. If you don’t like feta, try shredded gruyere or parmesan (yum!). If you want to make this dairy-free, use coconut milk instead of half-and-half and mix the cheese or add an almond-milk based cheese, like Kite Hill. Anyways, this recipe is pretty simple: just saute, whisk, bake, eat!

Further Food Nutritionist Commentary:

Asparagus is a nutrient-packed vegetable. It is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. That's good news if you're watching your blood sugar!

By Anna Lee

Asparagus and Feta Frittata (Vegetarian, Gluten-Free)

  • Prep Time:10 Minutes
  • Cook Time:45 Minutes
  • Servings: 6

Ingredients

8 eggs

1/2 cup half-and-half (use coconut milk for dairy-free)

1/2 cup diced yellow onion

3 garlic cloves, minced

2 tablespoons olive oil

2 teaspoons salt

1/4 teaspoon black pepper

1 teaspoon garlic powder

6 ounces feta cheese

1 pound fresh asparagus

Instructions

  1. Preheat oven to 400 degrees F.
  2. Chop ends off washed asparagus. Cut 1/3 of the asparagus into bite-sized pieces, leaving the rest whole. With the whole asparagus, toss with olive oil, salt, and pepper, and set aside.
  3. Stovetop, turn a pan onto medium heat and add olive oil once warmed.
  4. Add diced yellow onion, minced garlic, chopped asparagus, and a pinch of salt to the pan, stirring and cooking for approximately 5 minutes.
  5. In a large bowl, crack eggs and whisk well.
  6. Add half-and-half, salt, pepper, garlic powder, and almost all of the feta to the bowl. Set aside remaining feta.
  7. In a 9×9 oven-safe square or round baking dish, add the asparagus-onion-garlic mixture to the bottom and spread evenly around the dish.
  8. Pour the egg-milk-cheese mix over the veggies and spread evenly.
  9. Bake for about 15 minutes, or until eggs are somewhat set, remove from oven, and add the asparagus spears on top of the frittata in a line.
  10. If the asparagus start to sink, cook the frittata for a few more minutes before adding.
  11. Finish baking for about 15-25 more minutes.
  12. Check doneness by inserting a toothpick into the frittata. If there is no residue (and no jiggly eggs), it is done.
  13. Serve warm and top with remaining feta cheese and cracked black pepper.
Preheat oven to 400 degrees F. Chop ends off washed asparagus. Cut 1/3 of the asparagus into bite-sized pieces, leaving the rest whole. With the whole asparagus, toss with olive oil, salt, and pepper, and set aside. Stovetop, turn a pan onto medium heat and add olive oil once warmed. Add diced yellow onion, minced garlic, chopped asparagus, and a pinch of salt to the pan, stirring and cooking for approximately 5 minutes. In a large bowl, crack eggs and whisk well. Add half-and-half, salt, pepper, garlic powder, and almost all of the feta to the bowl. Set aside remaining feta. In a 9×9 oven-safe square or round baking dish, add the asparagus-onion-garlic mixture to the bottom and spread evenly around the dish. Pour the egg-milk-cheese mix over the veggies and spread evenly. Bake for about 15 minutes, or until eggs are somewhat set, remove from oven, and add the asparagus spears on top of the frittata in a line. If the asparagus start to sink, cook the frittata for a few more minutes before adding. Finish baking for about 15-25 more minutes. Check doneness by inserting a toothpick into the frittata. If there is no residue (and no jiggly eggs), it is done. Serve warm and top with remaining feta cheese and cracked black pepper.

Nutrition Information

Per Serving: Calories: 251; Total Fat: 17 g; Saturated Fat: 7 g; Monounsaturated Fat: 3 g; Polyunsaturated Fat: 1 g; Cholesterol: 268 mg; Sodium: 1221 mg; Potassium: 306 mg; Carbohydrate: 8 g; Fiber: 2 g; Sugar: 4 g; Protein: 17 g

Nutrition Bonus:

Vitamin C: 6%; Vitamin A: 42%; Iron: 7%; Calcium: 41%

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