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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

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Spring Onion & Asparagus Frittata

 
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a paleo diet.paleo
This recipe is suitable for a primal diet.primal
 
One serving costs about $1.41

$1.41 per serving

1 people like this recipe

1 likes

This recipe is ready in 30 minutes

Ready in 30 minutes

6 spring,easter,vegetarian,gluten-free,dairy-free,paleo,primal,gluten free,dairy free,paleolithic,lacto ovo vegetarian,primal side dish
spoonacular Score:54%

Spoonacular Score: 54%

 

You can never have too many morn meal recipes, so give Spring Onion & Asparagus Frittatan a try. This recipe makes 6 servings with 120 calories, 9g of protein, and 8g of fat each. For $1.06 per serving, this recipe covers 12% of your daily requirements of vitamins and minerals. Only a few people made this recipe, and 1 would say it hit the spot. If you have pepper, coconut oil, small/medium spring onions, and a few other ingredients on hand, you can make it. It is a good option if you're following a caveman, gluten free, dairy free, and primal diet. From preparation to the plate, this recipe takes around 30 minutes. Spring will be even more special with this recipe. All things considered, we decided this recipe deserves a spoonacular score of 37%. This score is not so tremendous. Try Spring Frittata With Asparagus & Radishes, Chipolata & spring onion frittata, and Spring onion and feta frittata for similar recipes.

Ingredients

Servings:
1 bunch
1 bunch asparagus
asparagus
1 Tbsp
1 Tbsp coconut oil
coconut oil
0.5 tsps
0.5 tsps dried basil
dried basil
8
8  eggs
eggs
some
some bell pepper
bell pepper
some
some sea salt
sea salt
2 small
2 small trimmed spring onions
trimmed spring onions
1 bunch asparagus
1 bunch
asparagus
1 Tbsp coconut oil
1 Tbsp
coconut oil
0.5 tsps dried basil
0.5 tsps
dried basil
8  eggs
8
eggs
some bell pepper
some
bell pepper
some sea salt
some
sea salt
2 small trimmed spring onions
2 small
trimmed spring onions

Equipment

oven
oven
frying pan
frying pan
whisk
whisk
bowl
bowl
oven
oven
frying pan
frying pan
whisk
whisk
bowl
bowl


Instructions

  1. Preheat your oven to 425 degrees. Heat the coconut oil in a large oven-safe pan or cast iron skillet over medium heat. When the oil is hot, add the onions, a pinch of salt, a pinch of pepper, and 1/4 tsp of the dried basil. Cook, stirring occasionally, until the edges of the onions begin to turn golden and caramelize (about 8-10 minutes).
  2. While the onions are cooking, steam the asparagus until tender and bright green. This took me about 5 to 7 minutes. Set the asparagus aside when done. This can be done ahead of time if needed.
  3. In a large bowl, whisk together the eggs with a good pinch of salt and the rest of the dried basil until the eggs are lighter in color and have gained a bit of volume.
  4. When the onions are nice and caramelized, spread them out in an even layer in the bottom of your pan. Making sure the heat is on medium, pour in the egg mixture. Once the edges of the frittata are set, arrange the asparagus on top of the eggs (you can do this in any way you like). Carefully place the frittata in the oven. Bake it in the oven until the top is puffed and set, about 8 to 10 minutes. Cool the frittata slightly before serving or moving to a plate or platter. It should slide out of the pan easily.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.41
Ingredient
1 bunch asparagus
1 tablespoon coconut oil
½ teaspoons dried basil
8 eggs
some bell pepper
some sea salt
2 smalls trimmed spring onions
Price
$3.99
$0.21
$0.03
$1.92
$2.24
$0.01
$0.07
$8.48

Tips

Health Tips

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • Size doesn't matter (when buying asparagus). Look for firm, straight stalks and an even green color. Leave limp and otherwise sad looking asparagus behind. Store in the fridge, but use within a few days.

Green Tips

  • According to the Environmental Working Group (EWG), asparagus is one of the "cleanest" vegetables when it comes to pesticide residue, so you do not necessarily need to buy organic asparagus.

Disclaimer

Nutritional Information

Quickview
142k Calories
9g Protein
8g Total Fat
7g Carbs
14% Health Score
Limit These
Calories
142k
7%

Fat
8g
13%

  Saturated Fat
3g
24%

Carbohydrates
7g
3%

  Sugar
4g
5%

Cholesterol
218mg
73%

Sodium
281mg
12%

Get Enough Of These
Protein
9g
20%

Vitamin C
99mg
121%

Vitamin A
3233IU
65%

Vitamin K
39µg
38%

Selenium
19µg
28%

Vitamin B2
0.44mg
26%

Folate
102µg
26%

Vitamin B6
0.39mg
19%

Vitamin E
2mg
18%

Phosphorus
175mg
18%

Iron
3mg
17%

Vitamin B5
1mg
13%

Fiber
3g
13%

Vitamin B1
0.17mg
11%

Manganese
0.23mg
11%

Potassium
395mg
11%

Copper
0.2mg
10%

Zinc
1mg
9%

Vitamin B12
0.52µg
9%

Vitamin D
1µg
8%

Vitamin B3
1mg
8%

Magnesium
27mg
7%

Calcium
58mg
6%

covered percent of daily need

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