Springtime asparagus and spinach combine for a delicious frittata, a flat, round Italian omelet.

Yield: 6 servings



Difficulty Rating: Easy

Nutritional Highlights: Eggs are filled with 13 essential nutrients and phytonutrients and may help prevent muscle loss in aging adults.

Recipe Created By:
Recipe From: My Indiana Home

Ingredients

  • 1 ¾ cups fresh cut asparagus (1- to 1 ½-inch pieces)
  • 1 teaspoon water
  • 8 large eggs
  • 2 egg whites
  • ¼ cup 1% low-fat milk
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tablespoons olive oil, divided
  • 2 garlic cloves, finely minced
  • 5 cups fresh spinach leaves, loosely packed
  • ½ cup (4 ounces) reduced-fat white cheddar cheese, shredded
  • ½ teaspoon fresh basil, finely chopped, optional garnish
 
 

Tips & Notes

• Choose bright green asparagus stalks with purple-tinged tips. Avoid wilted or limp stalks. You’ll need roughly 8 to 9 ounces of fresh asparagus spears for 1 ¾ cups cut and trimmed pieces.


• About 4 to 5 ounces of fresh spinach will yield 5 cups loosely packed.


• Browse more great breakfast and brunch recipes.


 


 
 

Instructions


  1. Preheat oven broiler.

  2. Place asparagus and water in glass pie plate or bowl, cover with plastic wrap and microwave on high 3 minutes, or until asparagus is tender-crisp and still bright green.

  3. Whisk eggs, egg whites, milk, salt and pepper in large bowl until blended; set aside.

  4. Heat 1 tablespoon olive oil in oven-proof 12-inch skillet over medium-high heat. Add minced garlic and sauté 1 minute.

  5. Stir in spinach and cook, stirring constantly, until spinach is slightly wilted, about 1 minute.

  6. Reduce heat to medium-low and stir in cooked asparagus along with remaining 1 tablespoon olive oil.

  7. Pour egg mixture in skillet and stir gently to evenly distribute ingredients. Cook until eggs are almost set, about 8 to 11 minutes. (Eggs will still be runny on top, but set on sides and bottom.)

  8. Remove frittata from heat, sprinkle evenly with shredded cheese, and place skillet in oven, about 6-7 inches from heat source. Broil until the center is firm and cheese is completely melted, about 1 to 2 minutes.

  9. Remove and sprinkle with fresh basil if desired. Cut into 6 wedges.


Nutrition Facts (per serving): Calories – 224, Fat – 15.5g, Dietary Fiber – 1.2g, Protein – 16.6g, Vitamin A – 61%, Vitamin C – 18%, Calcium – 21%, Iron – 12%.


**Nutrition information is calculated using an online calorie calculator. Variations may exist. Values are based on a 2,000-calorie diet.





Recipe From: Farm Flavor - www.farmflavor.com
http://farmflavor.com/asparagus-spinach-frittata/
 

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Comments

  1. Easy brunch recipes celebrate Mother’s Day, graduation and other springtime occasions |  My Indiana Home says:

    […] nutritionist-recommended menu includes springtime asparagus and spinach in a frittata, a flat, round Italian omelet cooked over low heat and finished under a broiler. Since a frittata […]