Asparagus and Mushroom Frittata

Gluten Free
Health score
4%
Asparagus and Mushroom Frittata
50 min.
6
196kcal

Suggestions

Start with a delightful Asparagus and Mushroom Frittata, a versatile dish perfect for morning meals, brunch, breakfast, or even as an antipasti. This gluten-free recipe is not only easy to make but also rich in flavors, making it a crowd-pleaser. With a caloric content of about 196 kcal per serving, it's a guilt-free indulgence. The star of this recipe is the harmonious blend of fresh asparagus and mushrooms, cooked to tender perfection and then combined with eggs, creating a savory symphony. The addition of freshly grated Parmesan and shredded mozzarella cheese takes this frittata to a new level of deliciousness, offering a perfect balance of creaminess and a slight crunch. The cooking process is straightforward, involving a few simple steps from sautéing the vegetables to baking the frittata, and finishing it off with a touch of broiler to get those dreamy, melted cheeses. This Asparagus and Mushroom Frittata is a must-try for those looking to enjoy a delightful, nutritious meal that's easy to whip up and sure to impress.

Ingredients

  • 0.5 pound asparagus fresh trimmed cut into 1 inch pieces
  • tablespoon butter 
  •  eggs 
  • 0.5 pound mushrooms fresh sliced
  • teaspoon thyme sprigs fresh chopped
  • tablespoons olive oil 
  • tablespoons parmesan cheese freshly grated
  • 0.5 cup mozzarella cheese shredded
  • tablespoon water 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • broiler

Directions

  1. Preheat oven to 325 degrees F (165 degrees C).
  2. Melt butter in an oven-safe skillet over medium heat. Stir in olive oil and asparagus, and cook until the asparagus is tender, about 10 minutes. Stir in the mushrooms, and continue cooking about 5 minutes.
  3. In a medium bowl, whisk together eggs, water, and thyme.
  4. Pour into the skillet, and reduce heat to low. Cover, and cook 5 minutes.
  5. Transfer the skillet to the preheated oven.
  6. Bake 10 to 15 minutes, until eggs are no longer runny. Top the mixture with Parmesan cheese and mozzarella cheese. Turn on the broiler, and broil until cheeses are melted and lightly browned.

Nutrition Facts

Calories196kcal
Protein20.74%
Fat72.05%
Carbs7.21%

Properties

Glycemic Index
31
Glycemic Load
0.56
Inflammation Score
-6
Nutrition Score
11.105217436086%

Flavonoids

Apigenin
0.01mg
Luteolin
0.16mg
Isorhamnetin
2.15mg
Kaempferol
0.53mg
Quercetin
5.28mg

Nutrients percent of daily need

Calories:196.27kcal
9.81%
Fat:16.04g
24.68%
Saturated Fat:5.19g
32.46%
Carbohydrates:3.61g
1.2%
Net Carbohydrates:2.39g
0.87%
Sugar:1.72g
1.91%
Cholesterol:178.24mg
59.42%
Sodium:182.69mg
7.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.39g
20.78%
Selenium:20.38µg
29.11%
Vitamin B2:0.44mg
26.1%
Vitamin K:20.49µg
19.52%
Phosphorus:189.09mg
18.91%
Vitamin B5:1.37mg
13.69%
Vitamin A:682.23IU
13.64%
Vitamin E:1.99mg
13.24%
Folate:47.78µg
11.95%
Copper:0.23mg
11.38%
Vitamin B12:0.66µg
10.95%
Iron:1.92mg
10.66%
Calcium:106.13mg
10.61%
Zinc:1.36mg
9.05%
Vitamin B3:1.79mg
8.93%
Potassium:271.63mg
7.76%
Vitamin B6:0.16mg
7.76%
Vitamin B1:0.11mg
7.07%
Vitamin D:1.01µg
6.7%
Manganese:0.1mg
5.02%
Fiber:1.22g
4.87%
Magnesium:17.32mg
4.33%
Vitamin C:3.44mg
4.17%
Source:Allrecipes