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Asparagus & Potato Frittata

:  May/June 1994

Your rating: None Average: 3.7 (3 votes)

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.


READER'S COMMENT:
"this is good. not great because it lacks flavor. The potatos give it substance and it remains a low cal, hearty dish. This needs more salt than is recommended and possibly add a more flavorful veggie or even lean meat to give it some...
Asparagus & Potato Frittata Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

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

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Preparation

  1. 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.
  2. 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.
  3. Wipe out the pan, brush with the remaining 1 teaspoon oil, and return it to low heat.
  4. 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.
  5. 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; 0 g added sugars; 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)

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 2 medium-fat meat, 1 vegetable


More From EatingWell

Recipe Categories

Style/Theme
Everyday favorites
Vegetarian
Entertaining, casual
Type of Dish
Main dish, vegetarian
Ease of Preparation
Easy
Ethnic/Regional
American
Total Time
45 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Heart healthy
Healthy weight
Gluten free
Servings
4
Main Ingredient
Eggs
Preparation/ Technique
Broil
Saute
Meal/Course
Breakfast
Brunch
Lunch
Dinner

Season
Spring
Summer
Publication
May/June 1994
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