- 20 fresh asparagus
- 5 eggs, medium
- 180 g milk
- 1 onion
- 1 tablespoon olive oil
- 100 g ham, in one piece
- 1 tablespoon thyme, finely chopped
- 100 g kefalotyri cheese, grated (or any salty, spicy cheese)
Gluten Free Diet
Excludes foods containing gluten, such as wheat, barley, rye and their by-products.
Nuts Free Diet
It is usually followed when someone is allergic to nuts.
Low in Sugars Diet
Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.
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- Preheat oven to 180* C (350*F) Fan.
- Lightly brush a 20 cm spring form pan with olive oil.
- Break off the ends of the asparagus and use a vegetable peeler to peel off the rest of the stalk.
- Crack the eggs into a bowl and whisk lightly.
- Add the milk and whisk to incorporate.
- Finely chop the onion and 12 of the asparagus’.
- Place a pan over high heat and add the olive oil.
- When hot add the onion and sauté until golden.
- Cut the ham into 1 cm cubes.
- Add the asparagus and ham to the pan and sauté for 3-4 minutes.
- Remove from heat and allow the mixture to cool for 5 minutes.
- Add the egg mixture and lightly season with salt and pepper.
- Add the thyme and cheese.
- Mix and carefully transfer mixture to the prepared spring form pan.
- Decorate the surface with the remaining asparagus and bake for 40 minutes.
- When ready, remove from oven and allow the frittata to cool on a wire rack for 10 minutes before serving.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*To calculate nutritional table data, we use software by