Description
A delicious asparagus frittata with peas and feta, perfect for a low lactose diet.
Ingredients
Scale
- 6 medium eggs
- 60 ml milk of choice
- 1/2 teaspoon smoked paprika
- 1 garlic clove, minced
- Sea salt, to taste
- Freshly ground pepper, to taste
- 1 tablespoon butter
- 3 green onions, thinly sliced
- 250 g asparagus, woody ends removed and halved
- 75 g fresh or frozen peas
- 75 g sheep’s cheese feta, crumbled
Instructions
- Step 1: In a large bowl, whisk the eggs, milk, smoked paprika, and minced garlic until the mixture is fluffy and well combined. Season with sea salt and freshly ground pepper to taste. Whisking about 30 seconds incorporates air for a lighter texture.
- Step 2: Heat the butter in an oven-safe skillet over medium heat. Add the thinly sliced green onions and cook for about 5 minutes until they are soft and slightly translucent, developing subtle sweetness.
- Step 3: Add the prepared asparagus to the skillet. Cook, stirring occasionally, for 5 to 6 minutes until the asparagus is crisp-tender and bright green. The stalks should retain some bite without being tough.
- Step 4: Fold in the peas with the asparagus gently to combine, adding a burst of sweetness and vibrant color.
- Step 5: Pour the whisked egg mixture evenly over the vegetables in the skillet. Shake the pan slightly to distribute the eggs evenly, ensuring every bite contains a balance of egg and vegetables.
- Step 6: Sprinkle the crumbled feta evenly on top of the egg and vegetable mixture. Transfer the skillet to a preheated oven and bake for 15 to 20 minutes. The frittata is done when the eggs are set and lightly golden around the edges. Test doneness by gently shaking the pan: if there is no significant wobble, the frittata is cooked through.
Notes
- Room Temperature: Place the frittata in an airtight container; it can be kept at room temperature for up to 2 days, avoiding heat exposure.
- Refrigeration: Store in an airtight container inside the refrigerator at 4°C for up to 4 days to preserve freshness and prevent moisture loss.
- Freezing: Wrap in plastic wrap, then place in a freezer-safe container. Freeze for up to 1 month. Thaw overnight in the refrigerator before reheating.
- Snap off and discard asparagus woody ends before slicing to ensure tender texture.
- If the frittata is undercooked after 20 minutes baking, continue cooking and check by gently shaking the skillet; a wobble indicates more time is needed.
- If the frittata puffs excessively in the oven, lower the temperature by 15°C to allow for gradual cooking and even texture.
- Whisk eggs for about 30 seconds until fluffy before mixing with other ingredients to incorporate air and achieve a drier, firmer frittata.
- Reheat leftovers in a skillet over medium heat until warmed through for best texture preservation. Avoid microwaving to maintain flavor and consistency.
- Serve warm slices with a side of mixed greens or a light cucumber salad. Roasted potatoes or quinoa are suitable hearty accompaniments.
- Use leftover frittata to make breakfast burritos or wraps with gluten-free tortillas. It also works well crumbled over green salads or added to grain bowls.
- Top with a drizzle of balsamic glaze or a dollop of tzatziki. Fresh herbs like dill or parsley make an excellent garnish to finish the dish.
- Substitute butter with extra virgin olive oil for sautéing to add depth of flavor and make the recipe suitable for those avoiding dairy fats.
- Use fresh peas when in season for optimal sweetness; frozen peas thawed are a convenient alternative.
- Replace sheep’s milk feta with goat cheese or cow’s milk feta if preferred, maintaining the same quantity (75 g crumbled).
- Select bright green, firm asparagus stalks with tightly closed tips to ensure freshness and a pleasant crunch.
- Use large, fresh eggs for best binding and fluffy texture.
- High-quality crumbled feta enhances the creaminess and tang of the frittata.
- Freshly ground black pepper provides a balanced kick, complementing the cheese richness.
Nutrition
- Serving Size: 1 slice
- Calories: Not specified
- Sugar: Not specified
- Sodium: Not specified
- Fat: Not specified
- Saturated Fat: Not specified
- Unsaturated Fat: Not specified
- Trans Fat: Not specified
- Carbohydrates: Not specified
- Fiber: Not specified
- Protein: Not specified
- Cholesterol: Not specified