Preparation

• Clean the wild asparagus
  – Rinse the asparagus under running water and let them drain in a colander;
  – Separate the tips down to the most tender part of the stem and cut them into pieces;
  if the stem is very tough you can break it with your hands: it will naturally snap at the tender point;
  – remove the lateral shoots from the stem and remove any thorns;
  – discard the hard or damaged terminal part of the stem.

  You can add them raw – for a more intense flavor – or cooked.
  Wild asparagus cook very quickly: just a few minutes in a pan or in boiling water.
  For the detailed step-by-step procedure you can read the tutorial by clicking the following link: how to cook wild asparagus on the stovetop or boiled | basic recipe and side dish.

  Alternatively, you can prepare your light frittata with fresh or frozen cultivated asparagus.
  Fresh cultivated asparagus
  – wash and clean the asparagus removing the toughest terminal part;
  – slightly peel the stem 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 is advisable to sauté or blanch them before adding.
  Follow the instructions on the purchase package.

  

• Break the eggs and pour them into a bowl.
  Add a pinch of salt for each egg and grind the pepper.
  [I do not add cheese – I don’t like the pairing, but feel free to add it].
  Fold in the raw or cooked asparagus.
  Beat with a fork.

• In a nonstick pan
  Use a good quality nonstick pan.
  You can oil the surface with a paper towel.
  Preheat the pan.
  Pour 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 do not want to flip the frittata, finish cooking taking care not to burn the base.

  In a pan with parchment paper
  Cut a sheet of parchment paper to size, wet it, wring it out and place it in the pan.
  Pour the mixture and move it gently with a fork until the egg begins to set.
  Make a few holes with the fork to encourage 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 well set, lift the frittata with the parchment paper and transfer it onto the lid.
  Flip it into the pan: the side without paper should contact the bottom.
  Gently detach the parchment paper and finish cooking over low heat.

• Line a baking pan with parchment paper; I usually use a pan for pastiera with a diameter of 9 1/2 in (24 cm).
  Pour the mixture into the pan or baking tray.
  Preheat the oven.
  Bake in a convection oven at 356°F for about 30 minutes, until golden.
  [times vary depending on the height of the mixture and the moisture of the added ingredients].

• Your light asparagus frittata is ready.

  Plate it up.

  Enjoy your meal!

  

• It is a main course easy to balance with a source of carbohydrates [bread, pasta or rice preferably whole grain] and vegetables so as to compose a balanced meal or single-dish plate that helps keep blood sugar stable.