frittata with ham and asparagus

April 5, 2012  |  Main Course

Frittata with Ham and Asparagus

If it were up to my kids, they would eat Annie’s bunny crackers, yogurt and fruit for 100% of their daily calories. Don’t get me wrong, they are great eaters. Neither is particularly picky, knock on wood. They just like their sweets and their easy carbs. So I feel like I have to strategize every day to make sure they are also getting vegetables, calcium, healthy fats and protein.

Frittata_Eggs_In_Bowl2_S

More specifically, I try to make sure I give them some sort of protein at every meal. That’s why I am so grateful for the carton of organic local eggs we get in our CSA most weeks. Beyond protein, they are a good source of vitamins A and D.  Not only that, they have Vitamin B, lutein and zeaxanthin. [Those are antioxidants that are good for their little eyes.]

 

Frittata with Ham and Asparagus

If it were up to my kids, they would eat Annie’s bunny crackers, yogurt and fruit for 100% of their daily calories. Don’t get me wrong, they are great eaters. Neither is particularly picky, knock on wood. They just like their sweets and their easy carbs. So I feel like I have to strategize every day to make sure they are also getting vegetables, calcium, healthy fats and protein.

Frittata_Eggs_In_Bowl2_S

More specifically, I try to make sure I give them some sort of protein at every meal. That’s why I am so grateful for the carton of organic local eggs we get in our CSA most weeks. Beyond protein, they are a good source of vitamins A and D.  Not only that, they have Vitamin B, lutein and zeaxanthin. [Those are antioxidants that are good for their little eyes.]

If I make eggs for my kid’s for breakfast,I know we’re off on the right foot in the morning. If we have cereal or toast for breakfast instead, I know it’s an option to include eggs elsewhere in our daily menu. Like hard-boiled in a lunchbox, or a frittata for dinner. For myself, I love the fact that a whole egg is only 70 calories. And a white (which is pure protein) is only 15 calories, so I eat them for breakfast several days a week.

Frittata with Ham and Asparagus

Here is a fritata recipe with ham and asparagus based on this technique. I whipped it up with springy ingredients for Melissa Pasanen’s article in the Burlington Free Press. My family happily gobbled it up for dinner, and I loved the left-overs for breakfast.

frittata with ham and asparagus

Active Time: 20 minutes

Total Time: 20 minutes

Makes: 4 servings

Ingredients

  • 4 teaspoons extra-virgin olive oil, divided

  • 1 large leek, diced and washed (see tip*)

  • ½ bunch asparagus, woody ends snapped off, cut into ½-inch pieces

  • 1/8 teaspoon salt
  • 
1 cup diced smoked ham

  • 6 large eggs
  • 
pinch ground pepper, preferably white pepper

  • Pinch nutmeg, preferably freshly grated

  • ¾ cup shredded Gouda or sharp cheddar cheese
  • 
2 tablespoons water

Instructions

  1. Heat 2 teaspoons oil in a large non-stick skillet over medium-high heat. Add leek, asparagus and salt and cook, stirring occasionally until bright green and just starting to brown, 5 to 7 minutes. Transfer the vegetable mixture to a bowl and stir in ham. Was and dry skillet.

  2. Beat the eggs in a medium bowl with the pepper and nutmeg. Return the skillet to medium-low heat and add the remaining 2 teaspoons oil and swirl the pan to coat with oil. Gently pour in the eggs and let cook, gently scraping the egg with a silicone spatula. Fold the cooked part of the egg back and allow runny egg to flow onto the surface of the hot skillet just until the egg starts to set up into a solid mass, 2 to 3 minutes. [The egg will still be runny on top, but continuing to stir would cause it to break into pieces at this point.]  
Spread the asparagus mixture over the eggs and continue cooking until the sides of the egg can be pulled back from the skillet with the spatula, 1 to 2 minutes. Sprinkle cheese over the frittata. Lift an edge of the egg back and drizzle 2 tablespoons water between the egg and skillet, cover the skillet and cook until the egg is set up on top and the cheese is melted, 4 to 5 minutes.

Notes

Tip* To Clean a Leek: Cut off dark outer greens leaving just the white and light green part. Slice lengthwise, and then slice into strips crosswise. Tansfer to a bowl of cold water and swish around to get all the dirt out from between the layers.  The dirt will fall to the bottom of the bowl.  Lift the clean leek out leaving the sand at the bottom of the bowl.  Lay out on a towel to dry.

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1 Comment


  1. carpet cleaning Farg

    What a combo of flavors

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