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Asparagus Frittata

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How to Make Asparagus Frittata

This can make a great breakfast, brunch or quick dinner packed full of protein and veggies. If you don’t like asparagus you can substitute zucchini or broccoli.


15 min prep time


5 min cook time


6servings


1 slice

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Step-By-Step Instructions:

  1. Preheat the oven to 425 degrees F.
  2. Spray a baking sheet with cooking spray. In a small bowl, toss asparagus with olive oil. Place on baking sheet and bake in oven for about 12 minutes. Chop cooked asparagus into 1/2 inch pieces. Set aside.
  3. In a medium bowl whisk together the egg substitutes, milk, salt, pepper and red pepper flakes. Set aside and prepare broiler.
  4. Spray a 9 1/2-inch-diameter nonstick ovenproof skillet with cooking spray. Add margarine to skillet and melt over medium heat. Add asparagus to skillet and pour the egg mixture over the asparagus. Cook for a few minutes until the eggs start to set.
  5. Add the mozzarella and Parmesan cheese. Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes.
  6. Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 2-4 minutes. Let the frittata stand 2 minutes. Using a rubber spatula, loosen the frittata from skillet and slide the frittata onto a plate. Cut frittata into 6 equal slices and serve.
Kidney-Friendly
CKD Non-Dialysis
CKD Dialysis
Low Carb
Italian
Comfort Food
Gluten-Free
Quick & Easy
Dinner
Lunch
Main Dish
Vegetarian
Breakfast and Brunch
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Nutrition facts

6 Servings



  • Serving Size

    1 slice


  • Amount per serving



    Calories





    100

  • % Daily value*

  • Total Fat
    4.5g

    6%

    • Saturated Fat
      1.5g

      8%
    • Trans Fats
      0g

  • Cholesterol
    5mg

    2%

  • Sodium
    430mg

    19%

  • Total Carbohydrate
    4g

    1%

    • Dietary Fiber
      1g

      4%
    • Total Sugars
      2g
    • Added Sugars
      0g

      0%

  • Protein
    12g

  • Potassium
    240mg
    5%

Ingredients

nonstick cooking spray
1

thin asparagus (trimmed)
1 bunch (about 12 oz)

olive oil
1 tbsp

egg substitute
2 cup

skim milk
2 tbsp

salt
1/2 tsp

freshly ground black pepper
1/4 tsp

crushed red pepper flakes (optional)
1/8 tsp

margarine (trans-fat-free)
1 tsp

reduced fat, shredded mozzarella cheese (reduced-fat, shredded)
1/4 cup

grated Parmesan cheese
1/4 cup

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