Asparagus & Potato Frittata

From EatingWell: May/June 1994 — Subscribe Now!

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.

4 servings

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

Ingredients

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

Preparation

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; 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