Recipes

Asparagus and Swiss Cheese Frittata

Jun 28, 2018

Ingredients

  • 1/2 lb asparagus, tough ends trimmed off
  • 1/2 cup shallots, chopped
  • 2 tsp unsalted butter
  • 3 large eggs
  • 5 large egg whites
  • 1 tbsp 1% milk
  • 2 tbsp fresh grated Pecorino Romano
  • 3 oz reduced fat Swiss cheese
  • Optional: salt and fresh pepper to taste

Directions:

  1. Steam asparagus crisp and tender, about 3 to 4 minutes. Thinly slice on the diagonal into 1/2-inch pieces.
  2. Preheat oven to 350°F.
  3. Heat butter in a 10-inch oven safe skillet over medium heat.
  4. Stir in shallots and sauté until golden, about 4-5 minutes.
  5. Add steamed asparagus, salt and pepper.
  6. In a medium bowl whisk eggs, egg whites, grated cheese, milk, salt, and pepper.
  7. Add the Swiss cheese and mix well.
  8. Add eggs to the skillet making sure eggs cover the asparagus. Cook on medium for about 4 minutes, until the edges begin to set.
  9. Move the skillet to oven. Cook about 16 to 18 minutes, or until frittata is completely cooked.
  10. Serve hot, cut into 4 to 6 equal wedges

Yield: 4 servings

Ingredient

Kcal

Prot g

CHO g

Fat g

Na mg

K mg

PO4 mg

Asparagus

45

4.97

8.77

.27

5

457

118

Shallots

58

2

13.44

0.08

10

267

48

Butter

75

0

0

8.25

0

0

24

Large Eggs

210

18

0

15

210

210

297

Large Egg Whites

86

17.98

1.20

.28

164

269

25

1% milk

7

0.54

0.78

.16

7.65

24.48

30

Pecorino Romano

44

3.84

.36

2.7

152

12

76

Reduced Fat Swiss Cheese

150

23.86

2.86

4.28

167

93

508

Total

675

74.16

27.41

31.02

715.65

1332.48

1126

Per Serving ¼ Slice: 168.75 kcals, 18.54 gm protein, 6.85 gm CHO, 7.75 gm fat, 178.9 mg Na, 333.12 gm K+, 281.5 mg PO4.

Categories: Recipes