Preparation

• Clean the wild asparagus
  – rinse the asparagus under running water and let them drain in a colander;
  – separate the tips up to the most tender part of the stalk and cut them into pieces;
  – retrieve the shoots from the stem removing any thorns;
  – discard the tough or damaged terminal part of the stalk.

  You can add the wild asparagus raw – for a more intense flavor – or cooked [sautéed or blanched].

  If wild asparagus are not available, you can make your light asparagus frittata with cultivated asparagus, fresh or frozen.

  Fresh cultivated asparagus
  – wash and clean the asparagus removing the tougher terminal part;
  – peel the stalk slightly if fibrous;
  – cut into rounds or pieces;
  you can add them raw or blanch them.

  Frozen cultivated asparagus
  Frozen asparagus are already cleaned and cut.
  It is not necessary to thaw them but it’s advisable to sauté or blanch them before adding.
  Follow the instructions on the package.

  

• Break the eggs and pour them into a bowl.
  Add a pinch of salt for each egg and grind the pepper.
  Beat with a fork.
  * I do not add cheese to the eggs because I don’t like the pairing of the two foods; feel free to add it.

  Fold in the asparagus.

• In a nonstick skillet
  Use a good quality nonstick skillet.
  You may oil its surface with a paper towel.
  Preheat the skillet.

  Pour in the mixture and spread it.
  Cover with a lid, preferably glass, and cook over low heat until the egg is set even on the surface.

  If you don’t want to flip the frittata, finish cooking carefully so as not to burn the base.

  In a skillet with parchment paper
  Cut a sheet of parchment paper to size, wet it, squeeze it out and place it in the skillet.
  Pour in the mixture and stir until the egg begins to set.
  Make holes with a fork to help even cooking.
  Cover with a lid, preferably glass, and cook over low heat until the egg is set even on the surface.

  When the surface is completely solid, flip the frittata with the help of the parchment paper and finish cooking.
  It takes a bit of practice, but it’s a perfect technique to avoid fats.

  If you don’t want to flip the frittata, finish cooking carefully so as not to burn the parchment paper and the base.

• Line a baking tray with parchment paper; I usually use a pastiera pan with a diameter of 9.5 in (24 cm).
  Pour the mixture into the pan or tray.

  Preheat the oven.
  Bake in a convection oven at 356°F (180°C) for about 30 minutes, until golden.

• Your light asparagus frittata is ready.

  Plate and serve.

  Enjoy your meal!

  

• The asparagus frittata is a second course that is easy to balance with carbohydrates preferably wholegrain [bread, pasta or rice] and vegetables to compose a balanced meal or one-dish that helps keep blood sugar stable.