Asparagus and Shiitake Frittata
Serves 4 - 6
This dairy free fritatta recipe is simple and satisfying. Asparagus can be easily replaced with other steamed or roasted vegetables. The protein and healthy fats in eggs are particularly sensitive to heat and are best cooked at lower temperatures. If you are in a hurry to cook your frittata perhaps cook it at 150 C, but no hotter. The length of time it takes to cook may vary from 35 to 50 minutes, depending on how thick the mixture is in the dish you use.
250g bunch asparagus
6 – 8 dried shiitake mushrooms, soaked 3 hours in water
1 tsp sesame oil
1 Tbsp shoyu
1 red capsicum, cut in fine strips
6 organic free range eggs
100ml water
1/2 tsp sea salt
Black pepper or Japanese 7-spice powder
1) Trim asparagus stems to remove tough end. Blanch briefly in boiling water until slightly softened. Drain and cool. If the asparagus stems are fat, slice them in half, lengthwise.
2) Drain the shiitake and remove hard stems. Slice into strips. Sauté briefly in sesame oil and season with shoyu. Remove from pan.
3) Whisk eggs, water, salt and pepper together in a bowl.
4) Warm oven to a low temperature, around120 Celsius.
5) Oil a baking tray or shallow casserole dish. Lay asparagus across the bottom. Pour on half of egg mixture.
6) Spread the sliced shiitake evenly on top. Finally, arrange the capsicum slices over the shiitake. Sprinkle with sesame seeds.
7) Pour on the remainder of the egg mix.
8) Bake in a low oven until completely set. If you are not sure, check the centre of the frittata by giving it a little press with your finger. If it still feels moist, continue cooking. It will feel firm and appear lightly puffed up when ready.
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