Cent’ Anni – Asparagus is Perfect for Frittatas (Italian Omelets)

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Photo by Maria Desiderata Montana

Photo by Maria Desiderata Montana

Break your fast ‘Italian style’ with a nutritious and easy to prepare frittata.

High in antioxidants and low in calories and sodium, asparagus contains no cholesterol, and is a good source of folic acid, potassium, dietary fiber, and rutin. The amino acid asparagine gets its name from asparagus, the asparagus plant being rich in this compound.

My family loves waking up to a warm and savory frittata, especially when I make it with fresh asparagus.  (See my recipe below).

Italian Frittata with Asparagus

Makes 4 servings


  • 1 clove garlic, finely chopped
  • Handful of chopped green onion
  • 1/2 cup sliced red bell pepper
  • 1/2 cup asparagus, coarse ends removed, spears cut into 1-inch pieces
  • 1 tablespoon extra-virgin olive oil
  • 4 eggs
  • 4 tablespoons grated Parmigiano-Reggiano cheese, divided
  • Salt
  • Pepper
  • 1/2 cup kalamata olives, roughly chopped
  • Handful of fresh basil, finely chopped


In a large non-stick skillet sauté garlic, onions, peppers and asparagus in olive oil over medium heat until the veggies are cooked al dente, about 3 minutes.

In a large bowl, beat eggs and 2 tablespoons Parmigiano-Reggiano untill fluffy. Pour the egg and cheese mixture over the vegetables and add salt and pepper, to taste.  Cook until the eggs are set.  Sprinkle with remaining 2 tablespoons of Parmigiano-Reggiano.

To Serve:

Slide the frittata onto a platter and garnish with black olives and basil.  Cut into wedges and serve.

Recipe by Maria Desiderata Montana

Maria Desiderata Montana is an award-winning food and wine journalist, editor, and published author based in San Diego. She gained an appreciation of European cuisine from her parents who were born and raised in Calabria, Italy. Visit her website at www.sandiegofoodfinds.com.

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