Wellness Recipe: Greener eggs and ham
This is the recipe I prepared on WLEX-TV today using eggs from Jon and Norma Brumley of Waterworks Farm in Shelbyville, KY (above).
Local pasture-raised eggs come from chickens that get to enjoy life in the great outdoors and dine on greens, grubs and grains. The latest research shows these eggs have a healthier nutritional profile with elevated levels of Omega 3 fatty acids. Today we’re using these fresh local eggs from Waterworks Farm in Shelby County to make an Italian Frittata with penne, asparagus and ham. It’s a great dish to serve for Easter brunch or any day of the week.
Also, eggs have gotten a bad rap in the past. They’re actually a nutritional powerhouse of protein and vitamins including hard-to-get nutrients such as choline, Vitamin K, and B-12. They’re only 75 calories each and while they do contain a good amount of dietary cholesterol it’s saturated fat that impacts blood cholesterol levels.
Penne, Ham, and Asparagus Frittata
A frittata is the Italian version of a quiche only minus the fattening pastry crust. It is a wonderful way to use eggs in combination with a healthy array of vegetables and lean ham, transforming them into a hearty meal that’s perfect for brunch or dinner.
Serves 6
1 1/2 pounds thin asparagus
7 large eggs
1/4 teaspoon salt
Large pinch freshly ground black pepper
1/4 teaspoon grated nutmeg, optional
1 tablespoon olive oil
1 tablespoon butter
1 extra-large onion, thinly sliced
2 cups cooked penne
1/2 cup diced cooked ham
1/3 cup coarsely chopped Italian parsley leaves
1/2 cup freshly grated Parmesan
Trim away all but 3 inches from asparagus tips; discard stems. Blanch the asparagus tips in boiling salted water until crisp-tender, and drain beneath cold, running water.
Preheat the oven to 425˚F. In a large bowl, beat the eggs with a fork and season with salt, pepper, and nutmeg. Heat the oil and butter in a 9- or 10-inch heavy-bottomed (or cast iron) skillet. Add the onion and cook, stirring, until soft, about 3 minutes. Reduce the heat to low, and add the asparagus, pasta, ham, and parsley, and toss to combine. Pour the eggs over top. Cover the skillet and cook, without stirring, 3 to 5 minutes, until the eggs are cooked around the edges.
Remove the lid and sprinkle with the Parmesan. Transfer to the oven and bake 5 to 7 minutes, until just cooked through. For a brown crust, place the frittata beneath broiler 1 minute. Let stand 5 minutes before slicing into 6 wedges.
