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Frittata with Asparagus, Goat Cheese and Herbs

Posted May 25 2011 11:42pm

I discovered a new magazine that looks like it will become another often-referenced source of information for me. It is called " Whole Living - body + soul in balance ". Imagine that, I just checked Amazon, and of course they carry it!

I was impressed that Whole Living offers solid advice on nutrition, fitness, skin care and additionally offers techniques to reduce stress, improve mental awareness, and enhance overall health. It has a balance of articles with the goal  of leading you to a happy, satisfied life where you look and feel great. (Kind of what I hope to offer in this blog!)

There are plenty of healthy recipes and I found one that I decided to cook for dinner tonight. Once again, it seemed fairly simple, had ingredients that are healthy, and that I already had on hand. I modified it somewhat and halved the recipe. I will post the original version and include the changes I made.

Asparagus, Goat Cheese and Herb Frittata
Let me say first that I wasn't exactly sure exactly what a frittata is, and after reading the ingredients realized it was somewhat a cross between an omelette and a quiche. Sure enough, Wikepedia says " Frittata is an egg-based dish similar to an omelette or quiche , enriched with additional ingredients such as meats , cheeses , vegetables or pasta . It may be flavored with herbs. The Italian word frittata derives from fritto, the past participle of "to fry" (friggere).... Italy's version of an open-face omelette.

So, that's the language lesson for the day - and here's the Ingredients  (Serves- 6-8)
1/2 bunch of asparagus (8 oz.), trimmed,spears cut into 2 in. pieces, remaining stalks cut into 1/2 inch pieces
salt and pepper  (I used about a 1/4 bunch.)
12 large eggs  (I used 5.)
4 scallions, thinly sliced  ( I used a 1/4 inch thick slice of Vidalia onion.)
2 tbsp. minced chives  (I used 1 tbsp. fresh rosemary I had in the garden - deer don't like rosemary.)
2 tbsp. extra virgin  olive oil  (I used 1)
4 tbsp. goat cheese (I used just slightly less - because I love it!)
Main Ingredients - besides the Eggs
Drop asparagus in boiling water to blanch, approximately 1-2 minutes, depending on the thickness of the stems. Drain and transfer them to an ice water bath to cool, then set aside.
Preheat oven to 425 °.
Whisk the eggs with salt and pepper, then add the chopped onions, herbs and asparagus stalks.
Heat olive oil in a 10-inch oven proof pan over medium heat. Pour egg mixture in and cook until the edges begin to set. Push edges toward the center of the pan with a spatula, and continue cooking until the center begins to set, about 1-2 minutes more. Dollop the goat cheese over the top and sprinkle with the remaining asparagus spears. Bake in the oven until the eggs are completely set, about 8-10 minutes more.
Let cool slightly and cut as if cutting a pizza to serve.
Per serving: 216 cal, 16 g fat(5 g sat fat), 376 mg chol, 2 g carbs, 400 mg sodium, 15 g protein, 1 g fiber.
Frittata with Asparagus and Goat Cheese

My comments
: This was very good, mild tasting, but the goat cheese added some nice necessary flavor. I had it for dinner, but definitely think it would make a better Sunday morning breakfast, with some hearty whole wheat, high fiber toast and fresh fruit on the side.
Health Benefits Health Benefits of Eggs Eggs have gotten a bad rap with the word being that they contribute to high cholesterol. In fact recent studies show that moderate consumption of eggs (2 per day) have no negative effect on cholesterol. It is saturated fat that raises bad cholesterol. Eggs are a good source of low-cost, low calorie, high-quality protein, providing 5.5 grams of protein (11.1% of the daily value for protein) in one egg at only 68 calories. Eggs are a good source of lutein which is shown to prevent macular degeneration an cataracts. Additionally, eggs are an excellent source of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system. It is helpful in reducing inflammation. Chronic inflammation has been linked to conditions including heart disease, osteoporosis, cognitive decline and Alzheimer's, and type-2 diabetes. More than 90% of Americans are choline-deficient. Choline is an important nutrient for pregnant women because choline is necessary for brain and memory development in the fetus.
More detailed  information can be found at " The World's Healthiest Foods ".
Health Benefits of Asparagus: Please refer to my post " Easy Roasted Asparagus Recipe ".
Health benefits of Onions: Onions are a member of the Allium family and therefore have many of  the same health benefits as garlic. As well, please refer to my post on " Garlic Basil Pesto " and my lens, " The Health Benefits of Garlic ".

My Hydrangea bush is doing great this season. Tons of blooms! Here is one of them.
Hydrangea Bloom
I will be super busy at work for the next several days, and most likely won't have a chance to post. So Happy Memorial Day Weekend to all. Get outside, get active, stay safe and have fun!
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