I adore early Spring, each week brings an ever growing abundance of garden fresh vegetables. At the moment I’m pairing the last of Winter’s broccolini with tender, new season spears of emerald green asparagus. Sautéed in a little olive oil and garlic, they make a wonderful addition to a Spring vegetable frittata.
Laden with vegetables and packed full of protein the humble frittata is nutritious, delicious and incredibly easy to prepare. Another recipe that is easily adapted to a perfect fast day meal simply by cutting back on fats and making judicious use of low calorie vegetables. This version comes in at just under 300 calories per serve. It’s enormously satisfying and more importantly looks substantial on a plate.
Spring Vegetable Frittata With Asparagus And Broccolini
Serves 2 (299 calories per serve)
1 tablespoon extra virgin olive oil (120 calories)
1 small brown onion, finely diced (29 calories)
1/2 clove garlic, finely sliced (2 calories)
1/2 red capsicum, deseeded and diced (16 calories)
1 1/2 cups broccolini stems and florets, sliced into bite sized pieces on the diagonal (45 calories)
4 asparagus spears, sliced into bite sized pieces on the diagonal (20 calories)
4 eggs (300 calories)
2 tablespoons grated cheddar cheese (58 calories)
2 tablespoons freshly chopped parsley (2 calories)
finely grated zest and juice of half a small lemon (6 calories)
sea salt and freshly ground black pepper
PREHEAT oven grill to high.
HEAT oil in a heavy based 18 cm non-stick oven-proof fry pan over medium heat.
ADD onion and garlic and sauté until the onion has softened but not browned. Then
add capsicum, broccolini and asparagus. Cook, stirring occasionally, until just tender.
MEANWHILE whisk eggs until combined. Season with salt and freshly ground black pepper, then stir in grated cheese and parsley.
ADD egg mixture to the pan, tilting the pan as you pour to ensure the egg mixture spreads evenly over all the vegetables.
REDUCE heat to low and continue to cook the frittata on the stove top for 10-15 minutes until almost firm.
REMOVE from heat and place pan into the oven under a hot grill for a further 5 minutes, until the frittata is golden and puffed.
SCATTER over finely grated zest and finish with a good squeeze of lemon. Serve immediately.