Asperagus and goat cheese frittata - anti-cancer recipes - Cook for Your Life

Asparagus & Goat Cheese Frittata

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Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 10 ingredients

Frittatas are a great way to either use up vegetables for a quick supper, or to make a great centerpiece for a special breakfast or brunch. With this asparagus & goat cheese frittata, because...


Ingredients


  • 4 large eggs
  • ¼ cup water
  • 1 tablespoon Parmesan cheese, freshly grated
  • Salt and pepper, to taste
  • 2 teaspoons extra virgin olive oil
  • 1 tablespoon scallions, chopped white and light green parts only
  • ½-pound  asparagus, steamed and cut into ½-inch pieces, tips reserved.
  • 1 medium potato, boiled and cut into a ½-inch dice
  • 2-ounce fresh goat cheese,  crumbled
  • Olive oil or unsalted butter, as needed

Nutrition Facts

Calories

192 cals

Fat

11 g

Saturated Fat

4 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

4 g

Carbohydrates

13 g

Sugar

2 g

Fiber

3 g

Protein

12 g

Sodium

455 mg

Directions

  1. Preheat the oven to 350 degrees.
  2. In a large bowl, whisk the eggs. Gradually beat in the water. Add the Parmesan, salt and pepper to taste.
  3. Heat the olive oil in a skillet over medium heat, Sauté the scallions until soft. Put the scallion mixture into the egg mixture.
  4. Grease the skillet with a little butter or olive oil. Arrange the reserved asparagus tips in the bottom of the pan. Set aside.
  5. Mix the remaining cut asparagus and potato pieces into the eggs and herbs. Fold in the goat cheese. Carefully pour the egg mixture over the asparagus tips in the skillet. Put the skillet in the middle of the oven and bake until the frittata is set, about 35 to 40 minutes. Let cool for 5 minutes in the pan. Turn the frittata out onto a plate to cool to room temperature. Serve with a simple green salad.

Chef Tips

A well-seasoned, oven-safe, cast iron skillet about 1½-inches deep works best, but if you don’t have one, use an 8-inch cake pan (not spring-form) lined on the bottom with parchment paper.

For this kind of dish, butter tends to have better non-stick qualities than olive oil.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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