Ingredients

1/2 lb fresh asparagus, trimmed and cut into 1/2-inch pieces

1 egg white, lightly beaten

4 eggs, beaten

1 1/2 cup fat-free or low-fat milk

1/4 tsp ground nutmeg

1 tbsp Dijon mustard

1 cup shredded Swiss or muenster cheese (use reduced-fat cheese if experiencing fat intolerance)

Salt and pepper to taste

1 lb fresh asparagus, trimmed and cut into 1/2-inch pieces

2 egg whites, lightly beaten

8 eggs, beaten

3 cups fat-free or low-fat milk

1/2 tsp ground nutmeg

2 tbsp Dijon mustard

2 cups shredded Swiss or muenster cheese (use reduced-fat cheese if experiencing fat intolerance)

Salt and pepper to taste

Asparagus Frittata

2.5/5 (2)
Rate This Recipe
Makes:
  • 8 servings
  • 16 servings
Prep Time:
12 minutes 15 minutes
Cooking Time:
50 minutes 50 minutes
Frittatas are very versatile — they can be used at any meal as a main dish, side dish or appetizer, and can easily be turned into a quiche by adding a pie crust at the bottom (if able to tolerate higher amounts of fat). Eggs provide the highest-quality protein available in any food. This recipe is great for those needing foods that are easy to chew and swallow.

Directions

1.Preheat oven to 375°.

2.Add asparagus to saucepan with 1 inch of water or place in a steamer. Steam for 4-6 minutes or until tender but not mushy. Once steamed, allow it to drain well and cool.

3.Coat pie dish with non-stick cooking spray.

4.Add drained and dried asparagus to pie dish.

5.In a bowl, beat together eggs, milk, mustard, nutmeg, salt and pepper. Add shredded cheese and mix in.

6.Pour egg mixture into pie pan.

7.Bake uncovered in preheated oven until firm, about 40-50 minutes.

8.Enjoy warm or at room temperature.

1.Preheat oven to 375°.

2.Add asparagus to saucepan with 1 inch of water or place in a steamer. Steam for 4-6 minutes or until tender but not mushy. Once steamed, allow it to drain well and cool.

3.Coat 2 pie dishes with non-stick cooking spray.

4.Add drained and dried asparagus to pie dish.

5.In a bowl, beat together eggs, milk, mustard, nutmeg, salt and pepper. Add shredded cheese and mix in.

6.Pour egg mixture into each pie pan.

7.Bake uncovered in preheated oven until firm, about 40-50 minutes.

8.Enjoy warm or at room temperature.

Nutritional Data (per serving)

125 calories

8.8 gram(s) fat

4.6 gram(s) saturated fat

127 mg cholesterol

2.2 gram(s) carbohydrate

0.9 gram(s) dietary fiber

9.9 gram(s) protein