frittata with ham and asparagus

This Frittata with Ham and Asparagus is the perfect Spring meal! Ready in just 20 minutes, chock-full of 23 grams of protein, naturally gluten-free, primal and super kid friendly. AND you can eat it for breakfast, lunch or dinner. See, like I said… perfection!

I originally shared this recipe on April 5, 2012. I have updated the images and some of the text today.

If it were up to my kids, they would eat granola bars, 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.

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.

EGG NUTRITION

Beyond protein, eggs 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.

 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.

Today, this recipe is part of the monthly Eat Seasonal group I am participating in. Here is a list of the other recipes in the line-up. This frittata recipe is my contribution.

Sugar Snap Pea and Bacon Salad by Completely Delicious

Sorghum Vegetable Salad with Cumin-Lime Vinaigrette by Cafe Johnsonia

Ultimate Veggie Sandwich with Lemon Herb Cream Cheese by Flavor the Moments

Easy Homemade Guacamole by Joy Food Sunshine

BBQ Cauliflower & Chickpea Veggie Burgers by She Likes Food

Asparagus Grilled Cheese by Vintage Mixer

Roasted Asparagus with Sautéed Shallots and Kumquats by Floating Kitchen

Skillet Shrimp with Lime and Green Curry Compound Butter by Kitchen Confidante

Creamy Pasta with Salmon and Asparagus by Foodie Crush

Loaded Guacamole Tacos by Mountain Mama Cooks

Mushroom Rosemary Olive Oil Bread by Cookin’ Canuck

Polenta Cauliflower Torta with Roasted Asparagus by Letty’s Kitchen

Maple-Glazed Sweet Potatoes with Walnut-Bacon Crumble by Simple Bites

Herbed Potato Rösti with Peas, Shallots, and Bacon by Food for My Family

Spring Mint & Papaya Batido by Suitcase Foodist

Roasted Asparagus with Balsamic, Gorgonzola and Walnuts by Aggie’s Kitchen

frittata with ham and asparagus

• Author: Katie Webster
• Prep Time: 20 minutes
• Cook Time: 10 minutes
• Total Time: 20 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Stove top
• Cuisine: American

★★★★★

5 from 5 reviews

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Description

This Frittata with Ham and Asparagus is the perfect Spring meal! Ready in just 20 minutes, only 297 calories per serving, chocked full of 23 grams of protein and super kid friendly. AND you can eat it for breakfast, lunch or dinner. See, like I said… perfection!

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Scale 1x2x3x

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

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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.

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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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Nutrition

• Serving Size: 1/4 frittata
• Calories: 297
• Sugar: 2
• Sodium: 639
• Fat: 21
• Saturated Fat: 7
• Carbohydrates: 6
• Fiber: 1
• Protein: 23

Here are the original images associated with this blog post.