Asparagus & Cheese Frittata

Asparagus and Swiss Cheese Frittata is easy to put together, can be made ahead of time and is packed with lots of flavour (including fresh veggies and plenty of protein). This is really filling, and the leftovers are perfect for lunch or breakfast the next day. Fritattas are also useful if you’re watching your carbs, they are inexpensive to make and they are great for Meatless Mondays served with salad on the side.

 

Asparagus & Swiss Cheese Frittata

Ingredients

• 1/2 lb asparagus, tough ends trimmed off
• 1/2 cup shallots, chopped
• 2 tsp butter
• 3 large eggs
• 5 large egg whites
• 1 tbsp 1% milk
• 2 tbsp fresh grated Pecorino Romano
• 3 oz reduced fat Swiss cheese
• salt and fresh pepper to taste

Method

1. Steam the asparagus until crisp and tender, about 3 to 4 minutes. Thinly slice on the diagonal into 1/2-inch pieces.
2. Preheat oven to 350°F.
3. Heat butter in a 10-inch oven safe frying pan over medium heat.
4. Stir in shallots and saute until golden, about 4 – 5 minutes.
5. Add steamed asparagus, salt and pepper.
6. In a medium bowl whisk eggs, egg whites, grated cheese, milk, salt, and pepper.
7. Add the swiss cheese and mix well.
8. Add eggs to the pan making sure eggs cover the asparagus.
9. Cook on medium for about 4 minutes, until the edges begin to set.
10. Move the skillet to oven.
11. Cook about 16 to 18 minutes, or until frittata is completely cooked.
12. Serve hot, cut into 4 to 6 equal wedges.

Serves 4 – Serving Size: 1/4 of frittata – Nutrition Per Serving:
Calories: 226, Fat: 11g, Carbohydrate: 13g, Fibre: 4g, Protein: 21g