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Asparagus Frittata Recipe - Healthy Cooking Demo

Nutrition Facts

Yield: 8 servings
    • Calories: 94
    • Fat: 2g
    • Saturated Fat: 1g
    • Cholesterol: 34mg
    • Sodium: 88mg
    • Carbohydrates: 5g
    • Fiber: 2g
    • Protein: 14g
* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe's nutritional content

Asparagus Frittata Recipe

Heart Healthy Recipe Gluten Free Recipe
Frittata is an Italian version of an omelette. This healthy recipe for asparagus cheese frittata is perfect for brunch or lunch. Pair it with a salad for a delicious low fat, low carb meal.

Ingredients

    • 1 1/2 lb asparagus, trimmed
    • 2 1/2 cups nonfat cottage cheese
    • 1 green onion, coarsely chopped
    • 1/2 cup chopped parsley
    • 1 egg
    • 3 egg whites
    • 1 tsp Dijon mustard
    • 2 oz part-skim mozzarella cheese
    • 1 1/2 tsp grated Parmesan cheese

Preparation

    • Preheat oven to 350°. Lightly coat a 10-inch quiche pan with nonstick cooking spray. In a steamer, steam asparagus until just tender, about 5 minutes. Remove from steamer and allow to cool. Reserve asparagus tips; chop remainder. In a blender or food processor, purée cottage cheese, green onion, parsley, egg, egg whites, mustard and mozzarella. Fold in chopped asparagus.
    • Pour mixture into prepared quiche pan. Arrange reserved asparagus tips on top. Sprinkle with Parmesan cheese. Bake for 35 minutes, or until set.

Review Date: February 26, 2013
Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing.
Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing. Contact Editor
This page created February 1, 2010 and last modified September 23, 2010
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