Asparagus Frittata Video
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.
Ingredients
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- 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
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- 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
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%
-
- Sugars
-
- Protein
- 14g
- 28%