Asparagus Frittata Video
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Duration: 00:02:16.9
- Frittata is an Italian version of an omelette. This easy asparagus cheese frittata is perfect for brunch or lunch. Pair it with a salad for a delicious low fat, low carb meal.
- Find more recipes like this one under Diabetes Friendly, Farmer's Market Recipes, Gluten Free, Heart Healthy, and Recipe Videos
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Special Diets:
Diabetic Heart Healthy Gluten Free
Ingredients
- 1 1/2 lb asparagus, trimmed
- 2 1/2 cups nonfat cottage cheese
- 1 scallion, coarsely chopped
- 1/2 cup chopped parsley
- 1 egg
- 3 egg whites
- 1 tsp Dijon mustard
- 2 oz part-skim mozzarella cheese
- 1 1/2 tsp grated Parmesan cheese
Directions
- Preheat oven to 350°. Lightly coat a 10-inch quiche pan with nonstick cooking spray. In a steamer, steam asparagus until just tender, about 3 minutes. Remove asparagus from steamer and allow to cool. Chop asparagus stems and reserve tips for garnish. In a blender or food processor, purée cottage cheese, chopped asparagus stems, scallion, parsley, egg, egg whites, mustard and mozzarella.
- Pour mixture into prepared quiche pan. Arrange reserved asparagus tips on top. Sprinkle with Parmesan cheese. Bake for 35 minutes, or until set.
Nutrition Facts
Serving Size 8 servings
Amount per serving
Calories 94
% Daily Value *
- Total Fat 2g 3%
- Saturated Fat 1g 5%
- Cholesterol 34mg 11%
- Sodium 88mg 4%
- Total Carbohydrate 5g 2%
- Dietary Fiber 2g 8%
- Protein 14g 28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calories needs.