🍳🍅🧀 Asparagus and Roma Tomato Frittata with Parmesan Cheese 🍳🍅🧀
Frittata, a versatile and delicious Italian dish, is like a cousin of the omelette or quiche. It’s easy to make and can be customized with various ingredients, making it a go-to meal for many. Here’s a breakdown of the Asparagus and Roma Tomato Frittata:
History:
The frittata has its roots in Italian cuisine. It’s believed to have originated in Ancient Rome. The word “frittata” comes from the Italian verb “friggere,” which means “to fry.” Essentially, a frittata is an egg-based dish that incorporates various ingredients, often leftovers, to create a delightful and satisfying meal.
Components:
- Eggs: The base of the frittata, typically 6-8 large eggs.
- Asparagus: Fresh asparagus spears, about a cup, chopped into bite-sized pieces.
- Roma Tomatoes: 2 Roma tomatoes, sliced.
- Parmesan Cheese: Grated Parmesan cheese for a savory kick.
- Herbs and Seasonings: You can add herbs like basil, parsley, or chives, along with salt and pepper, to taste.
Preparation Steps:
-
Preheat Oven: Preheat your oven to 350°F (175°C).
-
Prepare the Asparagus and Tomatoes: While the oven is heating, chop the asparagus and slice the Roma tomatoes.
-
Whisk Eggs: Crack the eggs into a bowl, add salt, pepper, and any herbs you prefer. Whisk them together until well combined.
-
Sauté Asparagus: In an ovenproof skillet, heat a bit of oil over medium heat. Add the chopped asparagus and sauté until they become tender but still slightly crisp, around 4-5 minutes.
-
Add Tomatoes: Add the sliced Roma tomatoes to the skillet and cook for another 2 minutes until they soften slightly.
-
Pour Eggs: Pour the whisked egg mixture into the skillet, covering the asparagus and tomatoes evenly.
-
Sprinkle Cheese: Sprinkle a generous amount of grated Parmesan cheese over the top.
-
Bake: Place the skillet in the preheated oven and bake for about 15-20 minutes, or until the frittata is set and the top is slightly golden.
-
Serve: Once done, remove from the oven and let it cool for a few minutes. Slice the frittata into wedges and serve.
Time Needed:
The total time needed to prepare this delicious Asparagus and Roma Tomato Frittata with Parmesan Cheese should be around 30-40 minutes, including prep and cooking time.
Enjoy your tasty and nutritious frittata! 🍳🍅🧀😊
Certainly! Here are the nutrition facts and some health information for the Asparagus and Roma Tomato Frittata with Parmesan Cheese:
Nutrition Facts (Approximate values for a single serving):
- Calories: 200-250 calories
- Protein: 14-16 grams
- Fat: 12-15 grams
- Carbohydrates: 10-12 grams
- Fiber: 2-3 grams
- Sugars: 3-4 grams
- Cholesterol: 220-250 mg
- Sodium: 350-400 mg
- Vitamin A: 20-25% of the daily recommended intake
- Vitamin C: 15-20% of the daily recommended intake
- Calcium: 15-20% of the daily recommended intake
- Iron: 10-15% of the daily recommended intake
Health Information:
-
Protein: Eggs are a great source of high-quality protein, which is essential for muscle and tissue repair and overall body function.
-
Healthy Fats: The fats in this frittata, coming from eggs and a moderate amount of cheese, provide essential fatty acids and help with nutrient absorption.
-
Fiber: Asparagus and tomatoes add some dietary fiber to the dish, aiding in digestion and promoting a feeling of fullness.
-
Vitamins and Minerals: This frittata is rich in vitamins A and C, which are essential for maintaining healthy skin, vision, and immune function. Additionally, it provides a good amount of calcium and iron for bone health and oxygen transport in the body.
-
Low Carbohydrates: If you’re looking to reduce your carbohydrate intake, this frittata is a suitable choice with relatively low carb content.
-
Sodium Awareness: Keep in mind the sodium content, especially if you’re on a low-sodium diet. You can adjust the salt to your preference.
-
Gluten-Free: This frittata is naturally gluten-free, making it a great choice for those with gluten sensitivity or celiac disease.
Remember that the specific nutrition values may vary depending on the exact ingredients and portion sizes used. It’s a balanced and nutritious dish, and you can modify it to suit your dietary preferences and needs.
