Asparagus and Fresh Pea Frittata with Tomato-Basil Concasse

Gluten Free
Health score
8%
Asparagus and Fresh Pea Frittata with Tomato-Basil Concasse
45 min.
6
183kcal

Suggestions

Ingredients

  •  spears asparagus trimmed cut into 1/2-inch pieces
  •  basil leaves cut into chiffonade
  •  basil leaves cut into chiffonade
  • large eggs 
  • tablespoons parsley fresh finely chopped
  • clove garlic finely chopped
  • tablespoons olive oil 
  • 0.5 cup defrosted peas fresh frozen
  •  plum tomatoes peeled seeded coarsely chopped
  • tablespoons romano cheese grated
  • servings salt and pepper black freshly ground
  • servings salt and pepper freshly ground
  •  shallots diced finely
  • tablespoons water 

Equipment

  • frying pan
  • oven
  • whisk

Directions

  1. Mix all the tomato-basil concasse ingredients together and set aside.
  2. Preheat oven to 400 degrees F.
  3. Heat olive oil in a large saute pan over high heat.
  4. Whisk together the eggs, water, cheese, asparagus, peas, parsley and basil until combined and season with salt and pepper to taste.
  5. Pour the egg mixture into the pan and cook until the bottom is golden brown and set.
  6. Place in the oven and cook until the frittata is cooked through.
  7. Serve at room temperature with the Tomato Concasse.

Nutrition Facts

Calories183kcal
Protein24.52%
Fat57.96%
Carbs17.52%

Properties

Glycemic Index
67.56
Glycemic Load
1.88
Inflammation Score
-8
Nutrition Score
15.43869557588%

Flavonoids

Naringenin
0.56mg
Apigenin
4.31mg
Luteolin
0.03mg
Isorhamnetin
1.22mg
Kaempferol
0.4mg
Myricetin
0.41mg
Quercetin
3.48mg

Nutrients percent of daily need

Calories:183.07kcal
9.15%
Fat:11.95g
18.39%
Saturated Fat:3.2g
20.03%
Carbohydrates:8.13g
2.71%
Net Carbohydrates:5.62g
2.04%
Sugar:4.21g
4.67%
Cholesterol:250.6mg
83.53%
Sodium:326.22mg
14.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.38g
22.76%
Vitamin K:57.27µg
54.54%
Selenium:21.72µg
31.03%
Vitamin A:1517.28IU
30.35%
Vitamin C:20.96mg
25.4%
Vitamin B2:0.38mg
22.38%
Phosphorus:202.44mg
20.24%
Folate:69.21µg
17.3%
Vitamin E:2.11mg
14.04%
Vitamin B6:0.26mg
12.98%
Iron:2.33mg
12.97%
Manganese:0.25mg
12.67%
Vitamin B5:1.22mg
12.15%
Potassium:406.95mg
11.63%
Vitamin B12:0.62µg
10.36%
Fiber:2.51g
10.03%
Zinc:1.4mg
9.32%
Vitamin D:1.35µg
8.97%
Calcium:89.03mg
8.9%
Copper:0.18mg
8.79%
Vitamin B1:0.13mg
8.59%
Magnesium:28.62mg
7.16%
Vitamin B3:1.06mg
5.29%