Baked Asparagus & Cheese Frittata
Perfect for a spring brunch or light supper, this Italian omelet is baked so it is easy to serve to a group.
From EatingWell: March/April 1997, The EatingWell Diabetes Cookbook (2005)
Yield: 6 servings
Active Time: 20 minutes
Total Time: 1 hour
- 2 tablespoons fine dry breadcrumbs
- 1 pound thin asparagus
- 1 1/2 teaspoons extra-virgin olive oil
- 2 onions, chopped
- 1 red bell pepper, chopped
- 2 cloves garlic, minced
- 1/2 teaspoon salt, divided
- 1/2 cup water
- Freshly ground pepper, to taste
- 4 large eggs
- 2 large egg whites
- 1 cup part-skim ricotta cheese
- 1 tablespoon chopped fresh parsley
- 1/2 cup shredded Gruyère cheese
- Preheat oven to 325°F. Coat a 10-inch pie pan or ceramic quiche dish with cooking spray. Sprinkle with breadcrumbs, tapping out the excess.
- Snap tough ends off asparagus. Slice off the top 2 inches of the tips and reserve. Cut the stalks into 1/2-inch-long slices.
- Heat oil in a large nonstick skillet over medium-high heat. Add onions, bell pepper, garlic and 1/4 teaspoon salt; cook, stirring, until softened, 5 to 7 minutes.
- Add water and the asparagus stalks to the skillet. Cook, stirring, until the asparagus is tender and the liquid has evaporated, about 7 minutes (the mixture should be very dry). Season with salt and pepper. Arrange the vegetables in an even layer in the prepared pan.
- Whisk eggs and egg whites in a large bowl. Add ricotta, parsley, the remaining 1/4 teaspoon salt and pepper; whisk to blend. Pour the egg mixture over the vegetables, gently shaking the pan to distribute. Scatter the reserved asparagus tips over the top and sprinkle with Gruyère.
- Bake the frittata until a knife inserted in the center comes out clean, about 35 minutes. Let stand for 5 minutes before serving.
Nutrition Per serving:
195 calories; 11 g fat (5 g sat, 4 g mono); 164 mg cholesterol; 10 g carbohydrates; 15 g protein; 2 g fiber; 357 mg sodium; 310 mg potassium.
Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (30% dv).
1/2 Carbohydrate Serving
Exchanges: 2 vegetable, 1 medium-fat meat, 1/2 high-fat meat