Asparagus & Potato Frittata
This frittata calls for cooked asparagus and a few small potatoes, but in a pinch you can use just about any vegetables you have on hand. A perfect lunch or light supper served with a salad of spring greens and some good crusty bread.
From EatingWell: May/June 1994
Yield: 4 servings
Active Time: 35 minutes
Total Time: 35 minutes
- 3 teaspoons canola oil, divided
- 1 small onion, thinly sliced
- 1 clove garlic, finely chopped
- 1 teaspoon chopped fresh rosemary, or 1/4 teaspoon dried
- 1 tomato, seeded and chopped, divided
- 2 small cooked potatoes, cut into 1/2-inch dice
- 10-12 cooked asparagus stalks, cut into 2-inch pieces
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper, plus more to taste
- 4 large eggs
- 4 large egg whites
- 1/4 cup freshly grated Parmesan or Gruyère cheese
- 2 tablespoons chopped fresh chives, or scallions
- Preheat the broiler. Heat 2 teaspoons oil in a large, ovenproof, nonstick skillet over medium heat. Add onion, garlic, rosemary and half of the tomato; cook, stirring, until the onion is tender, about 8 minutes.
- Add potatoes and cook, stirring, until they start to brown, about 4 minutes. Add asparagus and cook until heated through. Remove the vegetables from the pan; season with salt and pepper.
- Wipe out the pan, brush with the remaining 1 teaspoon oil, and return it to low heat.
- Lightly whisk whole eggs, egg whites and cheese in a medium bowl. Add the vegetables to the egg mixture and pour into the pan, gently stirring to distribute the vegetables. Cook over low heat until the underside is light golden, 5 to 8 minutes.
- Place the pan under the broiler and broil until the top of the frittata is puffed and golden brown, 1 to 2 minutes. Loosen the frittata and slide it onto a platter. Garnish with chives (or scallions) and the remaining chopped tomato.
Nutrition Per serving:
186 calories; 10 g fat (3 g sat, 5 g mono); 216 mg cholesterol; 11 g carbohydrates; 0 g added sugars; 14 g protein; 2 g fiber; 507 mg sodium; 419 mg potassium.
Nutrition Bonus: Selenium (37% daily value) Folate (24% dv), Vitamin A & Vitamin C (20% dv)
1 Carbohydrate Serving
Exchanges: 1/2 starch, 2 medium-fat meat, 1 vegetable