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Pumpkin, Pumpkin Seed and Asparagus Frittata Recipe

Pumpkin, Pumpkin Seed and Asparagus Frittata Recipe

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Pumpkin, Pumpkin Seed and Asparagus Frittata

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Ingredients:

Serving

1 tbsp oil
4 slices bacon, chopped
1 medium onion, thinly sliced
4 garlic cloves, crushed
2 cups diced pumpkin , cooked until tender but still a little firm (just short of how soft you would want it to be if you were mashing it)
3 tbsp pumpkin seeds
1 (340 g) can asparagus tips, drained
8 eggs, lightly beaten
3/4 cup thickened cream
2 cups grated tasty cheese or 2 cups parmesan cheese or 1 cup of tasty cheese
2 1/2 tbsp plain flour
salt , to taste
fresh ground black pepper , to taste
3 tbsp chives, chopped

Directions:

Heat the oil in a pan, preferably non-stick; add the bacon, onion and garlic and cook for about 2 minutes or until the onions and garlic have begun to soften.
Add the diced, cooked pumpkin and the pumpkin seeds to the pan, and sauté for about 5 minutes, being careful that they do not burn.
Add the asparagus tips to the pan.
Whisk the remaining ingredients together in a bowl until they are well-combined; and season to taste with salt and pepper.
Pour the egg mixture over the vegetables and cook for 5-7 minutes on a medium heat or until set.
Place the frittata under a preheated grill for 2 minutes or until golden brown.
Serve hot or at room temperature with crusty rolls and a salad. Or enjoy it on a picnic or as a take-to-work lunch.
Notes: To serve this as finger food, cut the cooked frittata into small wedges or squares.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	3911.04 Kcal (16375 kJ)
Calories from fat	3534.34 Kcal
		% Daily Value*
Total Fat	392.7g	604%
Cholesterol	300.98mg	100%
Sodium	1054.46mg	44%
Potassium	470.01mg	10%
Total Carbs	13.69g	5%
Sugars	5.1g	20%
Dietary Fiber	1.27g	5%
Protein	59.62g	119%
Vitamin C	6.3mg	11%
Iron	2mg	11%
Calcium	581.2mg	58%

Amount Per 100 g
Calories	349.22 Kcal (1462 kJ)
Calories from fat	315.58 Kcal
		% Daily Value*
Total Fat	35.06g	604%
Cholesterol	26.87mg	100%
Sodium	94.15mg	44%
Potassium	41.97mg	10%
Total Carbs	1.22g	5%
Sugars	0.46g	20%
Dietary Fiber	0.11g	5%
Protein	5.32g	119%
Vitamin C	0.6mg	11%
Iron	0.2mg	11%
Calcium	51.9mg	58%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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