Baked Asparagus & Cheese Frittata
Perfect for a spring brunch or light supper, this Italian omelet is baked so it is easy to serve to a group.
- 2 tablespoons fine dry breadcrumbs
- 1 pound thin asparagus
- 1 1/2 teaspoons extra-virgin olive oil
- 2 onions, chopped
- 1 red bell pepper, chopped
- 2 cloves garlic, minced
- 1/2 teaspoon salt, divided
- 1/2 cup water
- Freshly ground pepper, to taste
- 4 large eggs
- 2 large egg whites
- 1 cup part-skim ricotta cheese
- 1 tablespoon chopped fresh parsley
- 1/2 cup shredded Gruyère cheese
- Preheat oven to 325°F. Coat a 10-inch pie pan or ceramic quiche dish with cooking spray. Sprinkle with breadcrumbs, tapping out the excess.
- Snap tough ends off asparagus. Slice off the top 2 inches of the tips and reserve. Cut the stalks into 1/2-inch-long slices.
- Heat oil in a large nonstick skillet over medium-high heat. Add onions, bell pepper, garlic and 1/4 teaspoon salt; cook, stirring, until softened, 5 to 7 minutes.
- Add water and the asparagus stalks to the skillet. Cook, stirring, until the asparagus is tender and the liquid has evaporated, about 7 minutes (the mixture should be very dry). Season with salt and pepper. Arrange the vegetables in an even layer in the prepared pan.
- Whisk eggs and egg whites in a large bowl. Add ricotta, parsley, the remaining 1/4 teaspoon salt and pepper; whisk to blend. Pour the egg mixture over the vegetables, gently shaking the pan to distribute. Scatter the reserved asparagus tips over the top and sprinkle with Gruyère.
- Bake the frittata until a knife inserted in the center comes out clean, about 35 minutes. Let stand for 5 minutes before serving.
Per serving: 195 calories; 11 g fat (5 g sat, 4 g mono); 164 mg cholesterol; 10 g carbohydrates; 15 g protein; 2 g fiber; 357 mg sodium; 310 mg potassium.
Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (30% dv).
Carbohydrate Servings: 1/2
Exchanges: 2 vegetable, 1 medium-fat meat, 1/2 high-fat meat
More From EatingWell
An outstanding salad dressing can take your salad from ho-hum...
Fresh seasonal produce offers plenty of reasons to try one of...
Turnips are a root vegetable with purple-white skin and a...
A piping-hot bowl of soup makes a delicious dinner and an...
Instead of ordering takeout tonight, try an easy chicken stir...
Whether you’re eating chickpeas in a salad, pasta dish or...
Pass on store-bought snacks that are loaded with fat and...
Vegetables are one of the healthiest foods you can eat,...
Our healthy low-carb desserts are delicious ways to end your...
Boneless chicken thighs can take plenty of cooking without...Oatmeal is an ideal breakfast for cooler months and is arguably...
Who says entertaining has to be reserved for the weekend only...
Peanut butter is a healthy ingredient and more versatile than...
If you’re watching your sodium intake, these low-sodium snack...
When it comes to making healthy slow cooker chicken recipes,...
Whether you’re packing a healthy snack for yourself or your...
- Total Time
- 1 hour or less
- Main Ingredient
- Preparation/ Technique
- Type of Dish
- Main dish, vegetarian
- Ease of Preparation