Asparagus, cherry tomato and ricotta frittata
This Asparagus, Cherry Tomato, and Ricotta Frittata blends fresh vegetables with creamy ricotta for a light, nutritious meal. Easy to prepare, it's perfect for breakfast, lunch, or dinner.
Cook time 30 min
Prep time 10 min
Ingredients:
1 short spray cooking spray oil3/4 lb asparagus
1 cup peas
4 egg whites
1/4 cup milk (1% fat)
1/2 cup ricotta cheese
1 cup cherry tomatoes
2 red hot chili peppers
1 tbsp basil
This Asparagus, Cherry Tomato, and Ricotta Frittata is a healthy and delicious dish that combines fresh vegetables with creamy ricotta cheese, making it perfect for any meal of the day. It's simple to prepare and packed with nutrients, making it a great option for those who want to enjoy a light and flavorful dish.
Instructions:
Preheat your oven to 375°F (190°C).
- Trim and cut the asparagus into 1-inch pieces.
- Halve the cherry tomatoes.
- Finely chop the red hot chili peppers.
- Roughly chop the basil.
- Bring a pot of lightly salted water to a boil.
- Add the asparagus and peas, and blanch for about 2-3 minutes until they are bright green and just tender.
- Drain the vegetables and immediately transfer them to a bowl of ice water to stop the cooking process. Drain well and set aside.
- In a large mixing bowl, whisk together the egg whites and milk until well combined.
- Gently fold in the ricotta cheese, ensuring the mixture is smooth.
- Add the blanched asparagus, peas, halved cherry tomatoes, and chopped chili peppers to the egg mixture. Mix until well incorporated.
- Season with salt and pepper to taste.
- Heat a large, oven-safe non-stick skillet over medium heat and spray with cooking spray oil.
- Pour the egg and vegetable mixture into the skillet, spreading it out evenly.
- Cook on the stovetop for about 3-5 minutes until the edges start to set.
- Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is set in the center and lightly golden on top.
8. Finish and Serve:
- Remove the skillet from the oven and let the frittata cool for a few minutes.
- Sprinkle the chopped basil on top.
- Slice into wedges and serve warm or at room temperature.
This colorful and nutritious Asparagus, Cherry Tomato, and Ricotta Frittata is a wonderful dish to serve for breakfast, brunch, or even a light dinner. With minimal prep time and bursting with fresh flavors, this recipe is sure to become a favorite. Enjoy the blend of textures and tastes in each bite!
Asparagus, cherry tomato and ricotta frittata FAQ:
A 10 to 12-inch oven-safe non-stick skillet is ideal for this frittata. This size allows for even cooking and helps the frittata set properly.
The frittata is done when it is set in the center and lightly golden on top. A toothpick inserted should come out clean, indicating that the eggs are fully cooked.
Yes, you can substitute ricotta cheese with cottage cheese or cream cheese for a different texture and flavor. Adjust based on your taste preferences and dietary needs.
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or in a skillet on low heat to warm thoroughly.
To adjust the spice level, you can reduce the number of chili peppers or omit them entirely. Alternatively, use milder peppers or add a pinch of red pepper flakes for a subtle heat.
Tips:
- To evenly cook the asparagus, cut it into bite-sized pieces.
- Blanch the peas in boiling water for a minute before adding them to the frittata for a tender texture.
- Use a non-stick skillet to prevent the frittata from sticking and make it easier to flip.
- Whisk the egg whites and milk together thoroughly for a fluffy and well-combined mixture.
- For a spicier kick, leave the seeds in the chili peppers, or remove them for a milder heat.
- Top the frittata with fresh basil just before serving to enhance the flavor and add a fresh, aromatic touch.
Nutrition per serving
4 ServingsCalories 120kcal
Protein 12g
Carbohydrates 14g
Fiber 3.99g
Sugar 6g
Fat 2.84g
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