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Frittata with Fennel-Spiced Pork and Asparagus

This fennel-spiced pork and asparagus frittata is a clever twist on a classic egg dish, offering a sophisticated flavour profile that is perfect for any meal. The combination of aromatic toasted fennel seeds and savoury minced pork provides a satisfying base, while the fresh, diagonal-cut asparagus adds a vibrant crunch. It is a wonderfully versatile option that works just as well for a weekend brunch as it does for a quick, nutritious midweek supper.

As a diabetes-friendly recipe, this frittata is naturally high in protein and low in carbohydrates, making it an excellent choice for those mindful of blood sugar levels. The addition of Parmesan and a touch of double cream ensures a rich, silky texture without being overly heavy. Serve it warm from the frying pan or enjoyed at room temperature with a simple side salad for a balanced, wholesome meal.

Video consigliati per Ricette adatte ai diabetici

Ingredients for Frittata with Fennel-Spiced Pork and Asparagus

  • 2 teaspoons fennel seeds

  • 230g pork mince

  • 45ml plus 1 teaspoon olive oil, divided

  • 1 1/2 teaspoons kosher salt, divided, plus more

  • 3/4 teaspoons freshly ground black pepper, divided, plus more

  • 1/2 medium onion, thinly sliced

  • 2 spicchi d'aglio, tritati finemente

  • 110g asparagus (about 4 medium spears), trimmed and cut diagonally into 1-inch pieces

  • 8 large eggs

  • 60ml grated Parmesan

  • 45ml double cream

  • 60ml beet green pesto (see headnote) or 1 tablespoon finely chopped herbs plus 2 tablespoons olive oil

Preheat oven to 177°C. Heat a 10" ovenproof skillet over medium-high. Add fennel seeds and toast, stirring constantly, until fragrant, 1 minute. Add pork, 1 teaspoon oil, 1/2 teaspoons salt, and 1/4 teaspoons pepper and cook, breaking up pieces with a wooden spoon or spatula, until browned and cooked through, about 5 minutes more. Scrape pork mixture into a medium bowl.

Heat 1 tablespoon oil in same skillet over medium. Add onion, 1/4 teaspoons salt, and 1/4 teaspoons pepper and cook, stirring occasionally, until softened and translucent, about 5 minutes. Add garlic and cook, stirring constantly, until fragrant, 1 minute. Add asparagus and cook, stirring occasionally, until crisp-tender and bright green, 3–5 minutes more. Add vegetable mixture to pork mixture, stir to combine, and let cool slightly. Wipe out skillet and reserve.

Meanwhile, whisk eggs, Parmesan, cream, 3/4 teaspoons salt, and 1/4 teaspoons pepper in a large bowl. Add pork and vegetable mixture and stir until well combined.

Heat 2 tablespoons oil in reserved skillet over medium. Add egg mixture and cook, without stirring, until edges have started to set and pull away from pan, about 7 minutes. Transfer frittata to oven and bake until set, 10–12 minutes.

Season with salt and pepper, cut into wedges, and drizzle with leftover beet green pesto, if using, or herbed oil. Serve warm or at room temperature.

Avvertenza

Sebbene sia stato fatto ogni sforzo per garantire che le informazioni siano accurate e aggiornate, le esigenze individuali possono variare e i requisiti dietetici possono differire in base alle condizioni di salute personali. Controlla sempre le etichette degli alimenti e le informazioni sugli allergeni prima di preparare o consumare qualsiasi ricetta. Se hai preoccupazioni specifiche per la salute, allergie, intolleranze o stai seguendo una dieta prescritta dal medico, consulta il tuo medico di base, farmacista o un dietista registrato prima di apportare cambiamenti significativi alla tua dieta o stile di vita.

Storia dell'articolo

Le informazioni su questa pagina sono revisionate da clinici qualificati.

  • 28 Gen 2026 | Pubblicato originariamente

    Autore:

    Redattori di ricette del Regno Unito

    Revisione paritaria di

    Redattori di ricette del Regno Unito
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