I’ve been mulling this recipe over in my head for a while. I love refreshing Spring vegetables and herbs. Asparagus, peas, chives, Brussels sprouts, mint and lemon … ah, they’re like going to the spa.
This frittata is heart healthy with 2 whole eggs and the remaining filling composed of protein packed egg whites, sautéed vegetables and flavorful garlic. A very versatile and easy meal. I had a large wedge for lunch yesterday topped with a dollop of garden hummus, side fresh veg and spring greens topped with balsamic and more hummus (I’m a sucker for hummus, it’s like sour cream). My dessert was a whole grapefruit topped with ground ginger. Delicious! (I’ll post my breakfast next time around – it involves sweet cherries and vanilla).
If you are a dairy lover feel free to add some great cheese or low fat cottage cheese to the eggs before pouring into the pan. Other vegetables would be great too like chopped broccoli, zucchini, peas or mushrooms.
Serve for a Sunday brunch with my Avocado & Grapefruit Salad, Potato-Cheddar Bites and Low fat Cherry Almond Muffins (only 150 calories each!). For a refreshing beverage add cucumber slices, lemon and fresh mint to a pitcher of water and chill.
Spring Vegetable Frittata
gluten & dairy free
• 1 tsp OLIVE OIL, EXTRA VIRGIN
• 10 oz FRESH ASPARAGUS, stalks trimmed & cut into 2-inch pieces
• 8 CHERRY TOMATOES, halved
• 1 large CARROT, peeled & chopped
• 1/2 small YELLOW or RED ONION, chopped
• 1 clove GARLIC, minced
• 1/2 tsp ITALIAN SEASONING, DRIED
• SEA SALT AND PEPPER TO TASTE
• 2 EGGS, large
• 10 EGG WHITES, large
• 1-2 tbsp FRESH CHIVES or BASIL, chopped
• 1/2 tsp CRUSHED RED PEPPER (optional)
1. Preheat oven to 375 degrees F.
2. Heat a 10-inch oven proof skillet sprayed with cooking spray and 1 tsp olive oil over medium heat. Sauté onion, carrot and asparagus for 5-6 minutes or until crisp tender and starting to brown. Add garlic, tomatoes, Italian seasoning, salt and pepper to taste. Continue cooking 1 or 2 minutes, stirring to not burn garlic. Reduce heat to medium-low.
3. In a large bowl whisk 2 whole eggs with 10 egg whites (add a couple tablespoons of water to thin slightly if desired) and pour mixture into pan over sautéed vegetables (may lay asparagus spears flat in a circle before pouring eggs over for presentation). Sprinkle again with salt and pepper and let cook in on stove top 2-3 minutes, then place skillet in oven and bake for 8-10 minutes or until set and cooked through. Sprinkle top with fresh chopped chives, basil and red pepper flake if desired. Cut into 4 large wedges and serve, serving size 1 large wedge. Top with creamy hummus, avocado, salsa or Greek yogurt.
VARIATIONS: Add 1/2 cup crumbled feta, mozzarella or goat cheese, mushrooms or other vegetables like baby spinach, chopped zucchini, broccoli florets or bell peppers. For meat version add 4 slices lean turkey bacon or sausage.
NUTRITION INFO PER SERVING: 120 calories, 4g fat, 1g sat fat, 110mg cholesterol, 8g carb, 3g fiber, 4g sugar, 14g protein