Baked Asparagus and Yellow Pepper Frittata

Vegetarian
Gluten Free
Health score
9%
Baked Asparagus and Yellow Pepper Frittata
45 min.
12
134kcal

Suggestions


Start your day on a delicious note with this vibrant Baked Asparagus and Yellow Pepper Frittata! Perfect for a morning meal, brunch, or even as a delightful antipasti, this dish is not only vegetarian but also gluten-free, making it a fantastic choice for a variety of dietary preferences.

Imagine the fresh flavors of tender asparagus and sweet yellow bell peppers mingling with creamy eggs and aromatic herbs. This frittata is a feast for the senses, offering a beautiful medley of colors and textures that will brighten up any table. With just 45 minutes of preparation and cooking time, you can whip up a dish that serves 12, making it ideal for gatherings or family breakfasts.

Each slice is a wholesome combination of protein and healthy fats, with a caloric count of just 134 kcal per serving. The addition of fresh parsley and scallions elevates the flavor profile, while the creamy texture ensures that every bite is satisfying. Whether you enjoy it warm or at room temperature, this frittata is sure to impress your guests and leave them asking for seconds!

So gather your ingredients, preheat that oven, and get ready to indulge in a dish that’s as nutritious as it is delicious. Your taste buds will thank you!

Ingredients

  • pounds asparagus thin
  • 0.3 teaspoon pepper black freshly ground
  • 10 large eggs 
  • tablespoons flat parsley fresh chopped
  • 0.5 cup cup heavy whipping cream 
  • 1.5 teaspoons salt 
  •  spring onion 
  •  shallots 
  • tablespoon butter unsalted
  • large bell pepper yellow
  • medium zucchini 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • whisk
  • baking pan
  • colander
  • glass baking pan

Directions

  1. Preheat oven to 350°F. and butter a 13 x 9 x 2-inch glass baking dish (3-quart).
  2. Trim asparagus and diagonally cut into 1/4-inch-wide slices.
  3. Cut bell peppers into 1/4-inch-wide strips and mince shallots. Halve zucchini lengthwise and diagonally cut both zucchini and scallions into thin slices.
  4. Have ready a bowl of ice and cold water. In a large saucepan of boiling salted water blanch asparagus 1 minute and drain in a colander. Immediately transfer asparagus to ice water to stop cooking.
  5. Drain asparagus well in colander and pat dry.
  6. In a large skillet cook bell peppers and shallots in butter over moderately low heat, stirring occasionally, until peppers are softened, about 10 minutes. In a large bowl whisk together eggs, cream, parsley, salt, and pepper. Stir in asparagus, bell pepper mixture, zucchini, and scallions.
  7. Pour custard into baking dish and bake in middle of oven until golden and set, about 35 minutes. Cool frittata on a rack. Frittata may be made 1 day ahead and chilled, covered. Bring frittata to room temperature before serving. If desired, loosen frittata from edges of pan and slide onto a platter.

Nutrition Facts

Calories134kcal
Protein22.79%
Fat56.18%
Carbs21.03%

Properties

Glycemic Index
14.42
Glycemic Load
0.8
Inflammation Score
-8
Nutrition Score
16.136521733325%

Flavonoids

Apigenin
2.15mg
Luteolin
0.33mg
Isorhamnetin
4.31mg
Kaempferol
1.11mg
Myricetin
0.22mg
Quercetin
11.32mg

Nutrients percent of daily need

Calories:133.86kcal
6.69%
Fat:8.72g
13.41%
Saturated Fat:4.24g
26.51%
Carbohydrates:7.34g
2.45%
Net Carbohydrates:4.99g
1.82%
Sugar:2.84g
3.16%
Cholesterol:168.71mg
56.24%
Sodium:357.89mg
15.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.96g
15.92%
Vitamin C:66.5mg
80.6%
Vitamin K:55.4µg
52.77%
Vitamin A:1180.75IU
23.62%
Selenium:15.06µg
21.52%
Vitamin B2:0.34mg
20.23%
Folate:76.88µg
19.22%
Iron:2.75mg
15.27%
Phosphorus:147mg
14.7%
Vitamin B6:0.25mg
12.31%
Manganese:0.23mg
11.36%
Copper:0.23mg
11.31%
Potassium:363.57mg
10.39%
Vitamin B1:0.15mg
9.94%
Vitamin B5:0.98mg
9.83%
Vitamin E:1.46mg
9.71%
Fiber:2.35g
9.41%
Zinc:1.12mg
7.49%
Vitamin D:1.01µg
6.73%
Vitamin B12:0.39µg
6.48%
Magnesium:25.45mg
6.36%
Calcium:60.54mg
6.05%
Vitamin B3:1.17mg
5.84%
Source:Epicurious