Mark McEwan’s Asparagus & Goat Cheese Frittata
"The biggest meal of the day should be your first meal," says McEwan. "My trainer tells me to eat dinner for breakfast. This frittata is an easy way to get more vegetables, such as asparagus and onions—anything you have in your fridge. Instead of eggs being the biggest part of the meal, it’s just what holds it together."
8 eggs
1/4 cup (60 mL) whole milk
3 Tbsp (45 mL) olive oil
1/4 cup (60 mL) grated Parmesan
1 cup (250 mL) chopped basil, divided
1 small sweet onion, julienned
3 Tbsp (45 mL) olive oil
2 bunches asparagus tips
Salt and pepper to taste
1 cup (250 mL) goat cheese
1. Preheat oven to 300ºF.
2. Whisk eggs, milk, oil, Parmesan and 1/2 cup (125 mL) chopped basil. Set aside.
3. Saute onion in oil until soft, then add asparagus. When the vegetables are tender, add remaining basil, and season with salt and pepper to taste.
4. Remove vegetables to a greased 10-inch (25-cm) round, non-stick pan that is oven and broiler safe. Add egg mixture to pan and crumble goat cheese overtop.
5. Bake for 10 to 15 minutes. Remove from oven and let stand for five minutes.
6. Slide frittata onto a large plate and slice.
Makes 6 servings
Per serving: 425 calories, 22 g protein, 34 g fat (14 g saturated fat), 8 g carbo-hydrates, 2 g fibre, 292 mg cholesterol, 285 mg sodium
