Baked Asparagus & Cheese Frittata

4.2

(9)

8 Reviews

Perfect for a spring brunch or light supper, this Italian omelet is baked so it is easy to serve to a group.

EatingWell Test Kitchen

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Cook Time:

20 mins

Additional Time:

40 mins

Total Time:

1 hr

Servings:

Yield:

6 servings

Nutrition Profile:

Low-Carb High-Calcium Bone-Health Healthy Aging Healthy Immunity Vegetarian Low-Calorie

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Ingredients

2 tablespoons fine dry breadcrumbs
1 pound thin asparagus
1 ½ teaspoons extra-virgin olive oil
2 onions, chopped
1 red bell pepper, chopped
2 cloves garlic, minced
½ teaspoon salt, divided
½ 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
½ cup shredded Gruyère cheese

Directions

Preheat oven to 325 degrees 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 Gruyere.
Bake the frittata until a knife inserted in the center comes out clean, about 35 minutes. Let stand for 5 minutes before serving.

Originally appeared: EatingWell Magazine, March/April 1997

Nutrition Facts (per serving)

193	Calories
11g	Fat
10g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 193
% Daily Value *
Total Carbohydrate 10g	4%
Dietary Fiber 2g	7%
Total Sugars 3g
Protein 15g	29%
Total Fat 11g	14%
Saturated Fat 5g	25%
Cholesterol 147mg	49%
Vitamin A 1474IU	29%
Vitamin C 32mg	36%
Folate 97mcg	24%
Sodium 381mg	17%
Calcium 246mg	19%
Iron 1mg	8%
Magnesium 27mg	6%
Potassium 312mg	7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Baked Asparagus & Cheese Frittata

Ingredients

Directions

Nutrition Facts (per serving)

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