Spring Frittata with Asparagus, Leeks, Mushrooms, and Feta

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I love brunches, and am always looking for easy egg dishes that can serve a crowd without slaving over the stove. Fresh asparagus adds a spring-y kick to this veggie-full frittata, and the sprinkling of feta adds a ton of flavor without weighing it down with loads of cheese.

 

Further Food Nutritionist Commentary:

Asparagus is a great source of folic acid and has a good amount of other B vitamins, vitamins A, C, K, and contains essential minerals potassium, selenium, copper, manganese and phosphorus. Adding greens to eggs is a great way to start your day with a boost of antioxidant-rich phytonutrients, as well as even more vitamins A, C, E, and K. Mushrooms give a healthy dose of B-vitamins and vitamin D2.

I use pasture-raised eggs, which have significantly more heart-healthy omega-3s, vitamin A and less cholesterol.

By Casey Giltner, Nutritionist
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Spring Frittata with Asparagus, Leeks, Mushrooms, and Feta

  • Prep Time: 10 min
  • Cook Time: 30 min
  • Servings: 12

Ingredients

10 spears asparagus (trimmed and cut into bite sized pieces)

1 ½  tablespoons olive oil, divided

12 eggs

1 cup milk

1 teaspoon salt

Freshly cracked black pepper, to taste

1 leek (halved lengthwise and thinly sliced)

8 ounces mushrooms (thinly sliced)

4 leaves Swiss chard (sliced in small, bite-sized ribbons)

1/4 cup crumbled feta

1/8 cup finely chopped fresh tarragon

Instructions

 Instructions:

  1. Preheat oven to 425 degrees.
  2. Coat asparagus in ½ tablespoon olive oil.
  3. Place asparagus in a single layer on cookie sheet and roast until tender and lightly browned, about 15 minutes (can be done ahead of time).
  4. Meanwhile, in mixing bowl beat eggs with milk, salt and pepper and set aside.
  5. Heat cast iron skillet over medium heat.
  6. Add 1 tablespoon oil and heat until it shines.
  7. Add leeks, mushrooms, and chard and saute until tender, about 5-7 minutes.
  8. Remove from heat and set aside until asparagus is done roasting.
  9. When finished, mix in asparagus and return pan to heat.
  10. Pour egg mixture over vegetables, allowing sides to start cooking.
  11. Heat until about 1/3 cooked and sprinkle feta and tarragon over top.
  12. Transfer to oven and bake until golden brown and puffy, 15-20 minutes.
  13. Serve immediately.
 Instructions: Preheat oven to 425 degrees. Coat asparagus in ½ tablespoon olive oil. Place asparagus in a single layer on cookie sheet and roast until tender and lightly browned, about 15 minutes (can be done ahead of time). Meanwhile, in mixing bowl beat eggs with milk, salt and pepper and set aside. Heat cast iron skillet over medium heat. Add 1 tablespoon oil and heat until it shines. Add leeks, mushrooms, and chard and saute until tender, about 5-7 minutes. Remove from heat and set aside until asparagus is done roasting. When finished, mix in asparagus and return pan to heat. Pour egg mixture over vegetables, allowing sides to start cooking. Heat until about 1/3 cooked and sprinkle feta and tarragon over top. Transfer to oven and bake until golden brown and puffy, 15-20 minutes. Serve immediately.

Nutrition Information

Per Serving:  Calories: 122; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 216mg; Sodium: 346mg; Potassium: 247mg; Carbohydrate: 4g; Fiber: 1g; Sugar: 3g; Protein: 9g
Nutrition Bonus:   Iron: 10%; Calcium: 10%; Vit A: 30%; Vit C: 12%

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