Asparagus and Mushroom Frittata
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Makes: 4 portions
Preparation Time: 20 mins
Cooking Time: 15 mins
Ingredients
500g asparagus spears
100g shiitake (or Swiss Brown) mushrooms
4 organic eggs (100g tofu can be substituted for vegetarians)
2 large spring onions, sliced
3 cloves garlic, finely chopped
1 Tbsp lemon (or lime) juice
2 Tbsp extra virgin, cold pressed olive oil
2 Tbsp fresh mint, finely chopped
2 Tbsp oregano, finely chopped
Salt and pepper to taste
Method
1. Boil some water in a pan.
2. Blanch the asparagus for about 2 minutes - add the asparagus into the boiling water and remove after the 2 minutes and set them aside. The asparagus should be green and slightly tender.
3. Heat the oil in a large frying pan over medium heat.
4. Add the onions and garlic and cook for about 2 minutes, or until the onions and garlic are soft.
5. Add the mushrooms and cook for a further 5 minutes, or until the mushrooms are golden brown.
6. Quickly whisk the eggs with a fork in a bowl and add them to the vegetables.
7. Add the herbs and seasoning and stir through so that all ingredients are combined.
8. Leave the mixture to cook on a low heat for about 10 minutes.
9. Serve with the asparagus topped with the vegetable frittata on top.
Nutrition Information
| Amount | % Daily Value |
|
| Calories | 165 | 8.25% |
| Calories from fat | 20 | 12.1% |
| Total fat | 8.9 g | 16.2% |
| Saturated fat | 1.3 g | 8.2% |
| Cholesterol | 30 mg | 10.1% |
| Sodium | 16 mg | 0.7% |
| Carbohydrate | 3.8 g | 1.7% |
| Dietary fibre | 4.4 g | 14.7% |
| Sugars | 0 g | n/a |
| Protein | 15.1 g | 10.1% |
