Started on the stove top and browned under the broiler, this veggie-filled dish looks as good as it tastes. No asparagus? No worries. Substitute other veggies such as diced peppers, mushrooms or tomatoes or add them to the asparagus and onions to amp up the nutrients. Serve for breakfast, lunch or dinner.
unsalted butter or margarine
medium asparagus spears, rinsed, woody-ends trimmed, cut into 1-in pieces (about 1 ½ cups)
small red onion, halved, peeled and thinly sliced (about ¾ cup)
grated Parmesan cheese
fresh parsley leaves, rinsed, dried, finely chopped; if using dried herbs, use 2 tbsp
diced bell peppers, mushrooms, tomatoes, or other vegetables (optional)
*Egg substitutes can be used in place of whole eggs.
In a 10-inch oven-safe nonstick skillet, heat 1 tablespoon of butter or margarine over medium heat. Add asparagus pieces and sliced onion (plus optional vegetables, if using) and cook until tender (about 5 minutes), stirring occasionally with a heat-resistant spatula. Transfer to a medium-size bowl and cool.
Break the eggs into a separate medium-size bowl and add 6 tablespoons of the Parmesan cheese, parsley, milk, salt and pepper. Whisk with a fork or wire whisk until well blended. Stir the cooked asparagus and onions into the egg mixture.
Preheat the broiler. In the same skillet, over medium heat, melt the remaining 2 tablespoons of butter or margarine. Add the egg mixture from Step 2. As it cooks, use a heat-resistant spatula to lift away the egg mixture that has “set” (firm, not runny) from the sides of the skillet, allowing the uncooked eggs to flow underneath (tilt the pan if necessary). Continue to cook until the entire mixture begins to set, about 3 minutes. The center will still be runny and loose.
Reduce the heat to low. Cover the skillet and cook until the frittata is almost completely set, about 7 minutes.
Sprinkle the remaining 2 tablespoons of cheese over the frittata and transfer the skillet to the broiler. Broil until the frittata is set and the top begins to brown.
Loosen the edges and bottom of the frittata with a clean spatula. Slide the frittata onto a plate and cut it into wedges. Serve warm or at room temperature.
Serving Size: 1 slice (96g)
Calories From Fat