๐ณ๐ฑ Asparagus Frittata With Rocket ๐ฅฌ๐ณ
History:
The frittata is an Italian egg dish that has a long history, dating back to ancient Rome. It’s believed to have been created as a way to use up leftover ingredients, combining eggs with various other ingredients to create a flavorful and hearty meal. The modern frittata is versatile and can be customized with a wide range of ingredients. The “21 Day Wonder Diet” is a dietary plan that promotes healthy and balanced eating over a 21-day period. This recipe is part of that diet, emphasizing fresh and wholesome ingredients.
Components:
- 100g asparagus spears
- 2 eggs
- 1 egg white
- 2 tablespoons chopped fresh chives
- 1/4 cup low-fat ricotta cheese
- Salt and pepper to taste
- 30g rocket (arugula) leaves
- 1/2 lemon, cut into wedges
Steps to Prepare:
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Preheat the Grill: Start by preheating your grill to a medium heat setting.
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Cook Asparagus: Trim the tough ends of the asparagus and then cook them in a pot of boiling water for about 2 minutes or until they’re tender-crisp. Drain and set aside.
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Beat Eggs: In a bowl, beat the eggs and egg white together. Add chopped chives and season with a pinch of salt and pepper.
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Add Ricotta: Gently fold in the low-fat ricotta cheese into the egg mixture. This will add creaminess and flavor to the frittata.
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Prepare Frittata: In an ovenproof non-stick frying pan, pour the egg mixture. Arrange the cooked asparagus on top. Cook over low heat for about 5 minutes or until the edges start to set.
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Grill: Transfer the pan under the preheated grill and cook for an additional 2-3 minutes until the top is set and slightly golden.
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Serve: Slide the frittata onto a plate. Top with fresh rocket (arugula) leaves and a squeeze of lemon juice.
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Enjoy: Serve your delicious asparagus frittata with rocket immediately. It’s a perfect, healthy meal for any time of the day!
Time Needed:
This recipe should take approximately 20-25 minutes to prepare, from start to finish. It’s a relatively quick and straightforward dish, making it a great option for a healthy and satisfying meal during your 21-day diet plan. ๐ณ๐ฑ๐
๐ณ๐ฑ Asparagus Frittata With Rocket – Nutrition Facts and Health Information ๐ฅฌ๐ณ
Nutrition Facts (Approximate values for one serving):
- Calories: 200 kcal
- Protein: 20g
- Carbohydrates: 5g
- Dietary Fiber: 2g
- Sugars: 2g
- Fat: 10g
- Saturated Fat: 4g
- Cholesterol: 215mg
- Sodium: 320mg
- Vitamin A: 20% of the Daily Value (DV)
- Vitamin C: 40% of the DV
- Calcium: 20% of the DV
- Iron: 15% of the DV
Health Information:
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Protein: This frittata is an excellent source of protein, with approximately 20 grams per serving. Protein is essential for muscle maintenance and overall body function.
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Low in Carbohydrates: It’s relatively low in carbohydrates, making it suitable for those watching their carb intake.
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Dietary Fiber: With 2 grams of dietary fiber, this frittata can help promote digestive health and keep you feeling full.
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Healthy Fats: The recipe uses low-fat ricotta and eggs, providing healthy fats that are essential for various bodily functions.
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Vitamins and Minerals: It’s rich in vitamins, particularly vitamin A and C. Vitamin A supports good vision and a healthy immune system, while vitamin C is an antioxidant that supports the immune system. It also contains calcium, important for bone health, and iron for healthy blood.
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Moderate Calories: This frittata provides about 200 calories per serving, making it a balanced option for a meal.
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Low in Added Sugars: The recipe doesn’t include added sugars, which is beneficial for those looking to maintain a low-sugar diet.
Remember that these values are approximate and can vary depending on the specific ingredients used and portion sizes. This dish is a nutritious choice, especially if you’re looking for a protein-rich, low-carb meal with a good dose of vitamins and minerals. Enjoy your meal! ๐ณ๐ฑ๐ฝ๏ธ
