Brighten up your brunch with this flavorful recipe of Asparagus and Bok-Choy Frittata. It's a perfect blend of tender asparagus, bok choy and eggs, infused with aromatic scallions, ginger, and garlic, and a hint of sesame oil. This dish is not only tasty, but also nutritious, making it an ideal choice for a healthy, satisfying meal.
Photos of Asparagus and Bok-Choy Frittata Recipe
Bok Choy, a leafy green vegetable, is not commonly found in every home. It's an Asian vegetable, similar to cabbage, with a mild, sweet flavor. It's packed with vitamins A, C, and K, and is a good source of fiber, calcium, and iron. Asparagus, another key ingredient, is a spring vegetable with a distinct, mildly bitter taste. Both Bok Choy and Asparagus can be easily found in the fresh produce section of any supermarket.
Ingredients Required for Asparagus and Bok-Choy Frittata
Cooking oil: Used to saute the ingredients and prevent them from sticking to the pan.
Scallions: Adds a delicate onion flavor to the dish.
Fresh ginger: Provides a warm, spicy flavor.
Garlic: Enhances the flavor profile of the dish.
Bok Choy: Adds a crunchy texture and mild flavor.
Asparagus: Provides a unique, earthy flavor and a crunchy texture.
Salt: Enhances the overall flavors of the dish.
Eggs: The base of the frittata, providing protein and richness.
Fresh ground black pepper: Adds a bit of heat and complexity to the dish.
Asian sesame oil: Offers a nutty flavor that complements the other ingredients.
One reader, Kirstyn Vargo says:
This asparagus and bok-choy frittata recipe is a game-changer! The combination of fresh veggies and eggs creates a delightful, flavorful dish. The cooking process is simple and the result is a delicious, healthy meal. I highly recommend trying this recipe for a delightful brunch or light dinner.
Techniques Required for Making Asparagus and Bok-Choy Frittata
How to prepare the vegetables: Wash and trim the asparagus and bok choy. Cut the asparagus into 1-inch pieces and separate the bok choy leaves from the stalks. Slice the stalks and roughly chop the leaves.
How to cook the frittata: After adding the eggs, pepper, and salt to the pan, allow the frittata to cook without stirring until the edges start to set, about 2 minutes. Then transfer the pan to the oven and bake until the frittata is firm, approximately 25 minutes.
How to drizzle the sesame oil: Once the frittata is baked, drizzle the sesame oil over the top before serving.
How To Make Asparagus and Bok-Choy Frittata
This bok choy frittata sautees the vegetables with garlic and ginger before baking them with eggs for a protein-packed dish that’s full of flavors!
Serves:
Ingredients
- 2tbspcooking oil
- 3scallions,including green tops
- 1tspfresh ginger,grated
- 1clovegarlic
- ¾lbbok choy,(1 small head)
- ¾lbasparagus
- ¾tspsalt
- 9eggs
- ¼tspfresh ground black pepper
- 1tspAsian sesame oil
Instructions
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Heat the oven to 325 degrees F.
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In a medium cast-iron or ovenproof nonstick frying pan, heat the cooking oil over moderate heat.
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Add the scallions, ginger, and garlic and cook, stirring for about 30 seconds until fragrant. Add the bok choy and cook, stirring for about 2 minutes until the leaves wilt.
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Add the asparagus and ½ teaspoon of the salt and continue to cook, stirring occasionally for about 3 minutes more until the vegetables are almost tender.
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Evenly distribute the vegetables in the pan and then add the eggs, pepper, and the remaining ¼ teaspoon of salt.
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Cook the frittata, without stirring for about 2 minutes until the edges start to set.
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Put the frittata in the oven and bake for about 25 minutes until firm.
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Drizzle the sesame oil over the top.
Nutrition
- Calories: 305.33kcal
- Fat: 18.37g
- Saturated Fat: 3.94g
- Trans Fat: 0.06g
- Monounsaturated Fat: 8.52g
- Polyunsaturated Fat: 4.67g
- Carbohydrates: 19.93g
- Fiber: 7.59g
- Sugar: 8.63g
- Protein: 19.75g
- Cholesterol: 359.91mg
- Sodium: 617.97mg
- Calcium: 434.47mg
- Potassium: 1423.49mg
- Iron: 5.12mg
- Vitamin A: 265.37µg
- Vitamin C: 129.61mg
Technique Tip for Perfecting Your Frittata
When preparing the asparagus for this frittata, it's important to trim off the tough, woody ends. You can easily do this by holding the asparagus spear at both ends and bending it until it snaps. It will naturally break where the tender part ends and the tough part begins. This will ensure that every bite of your frittata is tender and delicious. Additionally, when cooking the eggs, make sure to whisk them thoroughly before adding to the pan. This will ensure a fluffy and evenly cooked frittata.
Time-Saving Tips for Preparing This Frittata
Prep ahead: Chop and prepare all the vegetables the night before to save time on the day of cooking.
One-pan wonder: Use an ovenproof skillet to cook the frittata on the stovetop and then transfer it directly to the oven, eliminating the need for multiple pans.
Substitute Ingredients For Asparagus and Bok-Choy Frittata Recipe
asparagus - Substitute with green beans: Green beans have a similar texture and flavor profile to asparagus, making them a suitable substitute in this frittata recipe.
bok choy - Substitute with swiss chard: Swiss chard can provide a similar earthy flavor and slightly bitter taste, complementing the other ingredients in the frittata.
Plating Ideas for a Delightful Frittata
Elevate the frittata with a stunning plating: As you carefully slide the frittata onto the plate, use a circular motion to create a visually appealing arrangement. The vibrant colors of the asparagus and bok choy should be showcased, and the frittata should be the focal point of the plate.
Garnish with delicate microgreens: Sprinkle a handful of fresh microgreens over the frittata just before serving. The addition of these tiny, flavorful greens will add a touch of elegance and a burst of freshness to the dish.
Incorporate edible flowers for a touch of sophistication: Place a few carefully selected edible flowers on the plate to add a pop of color and a subtle floral aroma. This will elevate the frittata to a level of artistry that will impress even the most discerning culinary professionals.
Create a drizzle design with the sesame oil: Using a steady hand, drizzle the sesame oil in a decorative pattern around the edge of the plate. This not only adds a hint of nutty flavor but also enhances the visual appeal of the dish.
Use a minimalist approach to plating: Embrace the beauty of simplicity by arranging the frittata in the center of the plate with minimal garnishes. This approach allows the natural flavors and textures of the asparagus and bok choy to take center stage.
Employ the art of negative space: Utilize the empty space on the plate to create a sense of balance and harmony. The strategic placement of the frittata and the vegetables should allow the eye to naturally appreciate the composition of the dish.
Enhance the plate with a subtle sauce swipe: With a steady hand, swipe a small amount of a complementary sauce across the plate. This technique adds a touch of finesse and ties the elements of the dish together.
Consider the plate shape and color: Choose a plate that complements the colors of the frittata and the vegetables. The shape and color of the plate should enhance the overall presentation without overshadowing the dish itself.
Essential Kitchen Tools for Making a Frittata
Medium cast-iron or ovenproof nonstick frying pan: This type of pan is ideal for cooking the frittata on the stovetop and then transferring it to the oven for baking.
Cooking oil: Used for sautéing the vegetables and preventing the frittata from sticking to the pan.
Food processor: Not required for this recipe.
Mixing bowl: Used for beating the eggs and combining the ingredients before pouring them into the frying pan.
Knife: Used for trimming the asparagus and chopping the scallions, ginger, and garlic.
Oven: Used for baking the frittata until it is firm.
Spatula: Used for evenly distributing the vegetables and eggs in the frying pan and for flipping the frittata if needed.
Cutting board: Used for chopping and preparing the vegetables before cooking.
Oven mitts: Essential for handling the hot frying pan when transferring it from the stovetop to the oven and removing it from the oven after baking.
How to Store and Freeze Asparagus and Bok-Choy Frittata
- To store leftover frittata, allow it to cool completely to room temperature before placing it in an airtight container or wrapping it tightly with plastic wrap. Refrigerate for up to 3-4 days.
- For optimal reheating, place the desired portion of frittata on a microwave-safe plate and heat in the microwave for 30-60 seconds, or until heated through. Alternatively, you can reheat the frittata in a preheated oven at 350°F (175°C) for about 10-15 minutes, or until warmed through.
- To freeze the frittata, let it cool completely and then wrap it tightly in plastic wrap, followed by a layer of aluminum foil. Label the package with the date and contents, and freeze for up to 2-3 months.
- When ready to eat the frozen frittata, remove it from the freezer and let it thaw in the refrigerator overnight. Reheat the thawed frittata in the microwave or oven as described above.
- If you plan to freeze individual portions, slice the cooled frittata into single-serving pieces and wrap each piece tightly in plastic wrap before placing them in a freezer-safe container or bag. This way, you can easily remove and reheat only the desired number of servings.
- To maintain the best texture and flavor of the asparagus and bok choy in the frittata, consume the refrigerated or frozen portions within the recommended time frames.
How to Reheat Frittata Leftovers
Preheat your oven to 350°F (175°C). Place the leftover frittata on a baking sheet and cover it with aluminum foil. Bake for about 15-20 minutes, or until heated through. This method helps to retain the moisture and prevent the frittata from drying out.
Alternatively, you can reheat the frittata in a skillet on the stovetop. Add a small amount of olive oil or butter to the pan and heat over medium heat. Once the pan is hot, add the frittata and cover with a lid. Cook for about 5-7 minutes, or until heated through.
If you have an air fryer, you can also use it to reheat the frittata. Preheat the air fryer to 350°F (175°C) and place the frittata in the basket. Cook for about 3-5 minutes, or until heated through. This method will give the frittata a slightly crispy exterior.
For a quick and easy option, you can reheat the frittata in the microwave. Place a slice of the frittata on a microwave-safe plate and cover it with a damp paper towel. Microwave on high for about 1-2 minutes, or until heated through. Be careful not to overheat, as this can cause the eggs to become rubbery.
If you want to add some extra flavor to your leftover frittata, try topping it with some fresh herbs like basil or parsley, or a sprinkle of grated cheese. You can also serve it with a side salad or some crusty bread for a complete meal.
Random Fact About Asparagus and Bok-Choy Frittata
Asparagus and bok-choy frittata is a nutritious and delicious dish that can be enjoyed for breakfast, brunch, or any meal of the day. It's a great way to incorporate healthy greens and protein into your diet. This dish is also versatile and can be customized with your favorite vegetables and seasonings. Whether you're looking for a quick and easy meal or a dish to impress your guests, the asparagus and bok-choy frittata is a fantastic choice. Plus, it pairs well with a variety of wines, making it a versatile option for any occasion.
Is Making This Frittata Recipe Economical?
The cost-effectiveness of this asparagus and bok choy frittata recipe is quite high. Both asparagus and bok choy are reasonably priced and packed with nutrients, making this dish a budget-friendly and healthy option. The addition of eggs as the main protein source further enhances the affordability. With a rating of 8/10 for cost-effectiveness, this dish is estimated to cost approximately $12 for a household of 4 people, making it an economical and nutritious choice for a family meal.
Is This Frittata Recipe Healthy?
The asparagus and bok-choy frittata recipe is a healthy dish that packs a nutritional punch. Here's why:
- Eggs: Despite their past reputation, eggs are a nutrient-dense food that provides high-quality protein, vitamins, and minerals. The latest research shows that dietary cholesterol has little effect on blood cholesterol levels for most people.
- Asparagus: This low-calorie vegetable is rich in fiber, folate, and vitamins A, C, and K. It also contains antioxidants that may help protect against certain cancers and chronic diseases.
- Bok choy: Another nutrient-dense vegetable, bok choy is an excellent source of vitamins A, C, and K, as well as calcium and iron. It also contains antioxidants that may help reduce inflammation and lower the risk of certain diseases.
- Healthy fats: The recipe uses a moderate amount of cooking oil and a small amount of sesame oil, which provide healthy unsaturated fats.
To make this recipe even healthier, consider the following suggestions:
- Use a heart-healthy oil like olive oil or avocado oil instead of generic cooking oil
- Increase the amount of vegetables to boost the fiber and nutrient content
- Use a combination of whole eggs and egg whites to reduce the overall cholesterol content
- Add other nutrient-dense ingredients like mushrooms, bell peppers, or spinach to enhance the flavor and nutritional value
- Serve the frittata with a side salad or whole-grain bread to create a well-rounded meal
Editor's Opinion on This Asparagus and Bok-Choy Frittata Recipe
The asparagus and bok choy frittata recipe is a delightful fusion of flavors and textures. The combination of scallions, ginger, and garlic infuses the dish with aromatic depth, while the bok choy and asparagus provide a satisfying crunch. The eggs bind the ingredients together, resulting in a creamy and hearty frittata. The addition of sesame oil at the end adds a touch of nuttiness, elevating the overall dish. This recipe is a perfect balance of nutrition and indulgence, making it a versatile and satisfying meal for any time of day.
Enhance Your Asparagus and Bok-Choy Frittata Recipe with These Unique Side Dishes:
Similar Recipes to Try If You Love This Frittata
Appetizer and Dessert Ideas to Complement Your Frittata
Why trust this Asparagus and Bok-Choy Frittata Recipe:
This frittata recipe is a testament to the fusion of Asian and Mediterranean flavors, combining the freshness of asparagus and bok choy with the aromatic essence of ginger and garlic. The use of sesame oil adds a delightful nuttiness, enhancing the overall taste. Additionally, the scientific insight on eggs provides reassurance, highlighting their nutritional value and dispelling cholesterol concerns. This recipe's attention to detail and culinary expertise makes it a trustworthy choice for a wholesome and flavorful meal.
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