Recipes
Vegetable Frittata with Roasted Asparagus & Tomatoes
This recipe features olive oil, a tasty Mediterranean staple and an excellent source of good fats. Paired with eggs for healthy protein, lots of vegetables, and perhaps a slice of whole grain toast, you’ll be mastering the base of the Mediterranean Diet Pyramid in no time. You can easily substitute your favorite vegetables in each recipe. Enjoy for a savory breakfast, light lunch or dinner.
Prep Time:
1 hour
Yield:
6 servings
Nutrition Facts
Nutrition Facts
- Frittata: Calories 200
- Fat: 14g
- Saturated Fat: 4g
- Sodium: 150mg
- Carbohydrate: 9g
- Fiber: 1g
- Protein: 9g Roasted Asparagus Calories 90
- Fat: 9g
- Saturated Fat: 1g
- Sodium: 100mg
- Carbohydrate: 3g
- Fiber: 2g
- Protein: 2g Roasted Tomatoes Calories 100
- Fat: 7g
- Saturated Fat: 1g
- Sodium: 110mg
- Carbohydrate: 9g
- Fiber: 2g
- Protein: 2g
Ingredients
Vegetable Frittata
6 large eggs
2 tablespoons grated Parmigiano Reggiano, plus extra for garnish
1 teaspoon minced garlic
2 teaspoons diced shallot
1 cup peeled, diced Russet potatoes, boiled until tender, drained and chilled
1 roasted red pepper, peeled, deseeded and diced
1 tablespoon chopped parsley
1 tablespoon chopped basil
3 tablespoons extra-virgin olive oil
1 cup Cremini mushrooms, sliced
¼ cup grated Fontina cheese
Lemon, Basil, and Garlic Roasted Asparagus
3 tablespoons chopped fresh Italian parsley leaves
Zest of 1 lemon
1 garlic clove, minced
24 large asparagus stalks, bottoms trimmed
¼ cup extra-virgin olive oil
Salt and pepper to taste
Roasted Tomatoes
3 tablespoons extra virgin olive oil
6 large Roma tomatoes, cut into ¼ wedges
3 fresh thyme sprigs, leaves only
½ garlic clove, minced
Sugar
Salt and pepper
Instructions
Vegetable Frittata
- Beat the eggs with 1 tablespoon of water. Add the Parmigiano Reggiano and reserve.
- Combine the garlic, shallot, potato, roasted pepper, parsley, and basil and set aside.
- Heat the olive oil in a 12” nonstick pan over high heat. Add the mushrooms and sauté until they start to brown. Reduce the heat to medium and add the reserved vegetable mixture. Sauté for about 1 ½ minutes. Season with salt and pepper to taste. Add a little additional olive oil if needed.
- Add the reserved egg mixture to the pan and cook 2 to 3 minutes until the egg cooks and sets on the bottom.
- Transfer the sauté pan to the broiler and broil until light and fluffy and almost totally set, about 2-3 minutes. Sprinkle the Fontina cheese on top of the frittata and place back under the broiler just until melted, about 2 to 3 minutes.
Lemon, Basil, and Garlic Roasted Asparagus
- Preheat oven to 400°F.
- Combine the parsley, lemon zest, and garlic. Set aside.
- Place the asparagus in a single layer on a sheet pan and drizzle with the olive oil. Season with salt and pepper and roast for about 15 to 20 minutes. Sprinkle with the parsley mixture, return to the oven, and roast for 3 to 5 minutes more.
Roasted Tomatoes
- Preheat oven to 400°F.
- Combine all ingredients and transfer to a sheet pan lined with parchment paper. Roast for about 20 minutes or until done.
Recipes, photo and content courtesy of the North American Olive Oil Association
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