Fast and Healthy Asparagus & Tomato Frittata

Fast and Healthy Asparagus & Tomato Frittata

I’m not joking around here.  This asparagus and tomato frittata is fast and it is healthy (unless you make it mostly cheese, then it’s just cheese isn’t it?).  It’s pretty much my take-to-work-breakfast staple.  And lunch, and dinner in the summer when it’s hot and all your body wants is salad, vegetables and ice pops.  It’s vegetables and protein, what’s not to love? 

The silicone baking pan makes all the difference for me, I literally throw everything in, RAW, and shove it in the oven.  That’s it.  If silicone wonder-pan is occupied with other goodies I’ll pop a wax paper/baking paper liner in the bottom of the pan so I can just turf it out when it’s done.  I can’t think of one person who enjoys scraping off burnt egg.  Fact.

cherry tomatoes with asparagus and spring onions for frittataI. could. not. stop. eating. the. tomatoes.  I must have a deficiency only satisfied by tomatoes.  I eat a lot of them. (With too much salt and soaked in vinagery salad dressing. Ahem.)

Raw asparagus and tomatoes ready for frittata

There really aren’t a lot of ingredients for this.

1 bunch of asparagus – about 15 slim spears
10 cherry tomatoes – halved and quatered
5 spring onions – chopped
12 eggs

What you see is what you get.  I snapped the asparagus into two with my hands and cut the tomatoes into either halves or quarters so some could sneak through the asparagus.

But asparagus is woody, you say?  Nah.  The trick to getting rid of the woody end is it to hold the spear in both hands.  One hand on the end and the other hand half way to the tip of the spear, bend it and it will snap where the woody part ends and the stalk becomes softer.  DO NOT THROW AWAY THE WOODY ENDS!  Keep a plastic bag in the freezer (or tupperware box if you have space, I don’t – little kitchen!) with vegetable odds and ends to make stock.  I’m serious!  Onion peelings (yes! the papery skins!), mushroom stalks, celery ends, unwanted herb stalks – but why you wouldn’t use those I’ll never know – any bits of vegetable, it all makes flavour.  It’s so much nicer than using those nasty nasty MSG filled stock cubes (except Kallo, y’all know I love ’em).  There will be a separate post where I’m going to use many exclamation marks to get my point across about this, just you wait.

tomatoes-and-asparagus-with-spring-onions-frittata

Anyway! Next add in the chopped up spring onions, raw again.  Everything will cook just enough in the oven with the eggs.  Who wants soggy vegetable frittata?  Bleugh!  Don’t be afraid to jam pack the pan with vegetables, they’ll all float about and have a swim in the egg custard when it’s poured in anyway.

Parmesan grated into egg custard for frittata

My favourite – a big soft heaping of grated parmesan.  Salty deliciousness. I’ve got about 12 eggs in there.  Yes. Twelve, we need that protein!  I just grated about a handful in, I didn’t want it too cheesy cause I’m trying to get my weight down (hah, never happen).  I also added a pinch of salt, a little black pepper (’cause, y’know, eggs) and about a dessert spoon of truffle oil, just for a background savoury flavour.  Absolutely not necessary or required, I just couldn’t help myself.

parmesan-egg-custard-frittata-2

That’s it!  Mix it up and pour it all in.  Bake it at about 180 C and keep checking on it after 25 minutes until it’s not too wobbly and is cooked through in the centre.  Turn it out quite soon after it’s done so you can drain away any liquid that may have been released by the vegetables, I poured off about a tablespoon but still.. we don’t want it soggy!

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