Cheddar and Swiss-style cheeses – as well as the Italian grating cheeses – are potent flavourings, even in modest amounts, so are especially good for cooking. They offer quality protein and – along with the melting cheeses like mozzarella – are rich in calcium.
250g asparagus, trimmed and cut into 1 cm lengths
1 red capsicum, cut into 1 cm squares
4 egg whites
2 teaspoons plain flour
1/2 cup grated Parmesan cheese
Freshly ground black pepper
2 teaspoons olive oil
1 teaspoon unsalted butter
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Blanch the asparagus and capsicum in boiling water in a medium saucepan for 2 minutes; drain well.
Whisk together the whole eggs and egg whites in a medium bowl. Whisk in the flour until well combined. Whisk in the Parmesan and salt and pepper to taste. Stir in the asparagus and capsicum.
Heat the oil and butter in a 25 cm cast-iron or other heavy flameproof frying pan over low heat until the butter has melted. Pour in the egg mixture and cook, without stirring, for 15 minutes or until the eggs are set around the edges and almost set in the centre. Meanwhile, preheat the griller.
Grill the frittata 15 cm from the heat for 1 to 2 minutes or until the top is just set. Cut into wedges and serve hot, warm or chilled.