Are you planning an Easter or spring gathering and need a healthy main dish idea? This recipe is the perfect fit. It also works well for a lighter dinner on a busy weekday night. Pair it with a fresh fruit salad, coleslaw, or roasted tomatoes for a balanced meal. Using a combination of whole eggs and egg whites as well as part-skim cheese keeps the saturated fat content lower. Feel free to experiment with other vegetables such as sun-dried tomatoes, mushrooms, or brussels sprouts to make it your own creation.
PREP TIME
15 Min
COOK TIME
35 Min
SERVINGS
6
DIFFICULTY
Easy
Ingredients
- 2 tablespoons fine dry breadcrumbs
- 1 pound thin asparagus
- 1 ½ teaspoons extra virgin olive oil
- 1 sweet yellow onion, 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 gruyere cheese
Directions
- Preheat oven to 325 degrees. Coat a 10-inch pie pan or ceramic quiche dish with cooking spray. Sprinkle with bread crumbs, tapping out the excess.
- Snap tough ends off asparagus. Cut off the top 2 inches of the tips and reserve. Cut the remaining stalks into half-inch-long pieces.
- Heat oil in a large nonstick skillet over medium-high heat. Add onions, bell pepper, garlic, and ¼ teaspoon salt. Cook, stirring until vegetables are soft, about 5-7 minutes.
- Add water and asparagus stalks to the skillet. Cook, stirring until the asparagus is tender and the liquid has evaporated. The mixture should be very dry. Season with pepper. Arrange the vegetables in an even layer in the breadcrumb-prepared pan.
- Whisk eggs and egg whites in a large bowl. Add ricotta, parsley, and the remaining ¼ teaspoon salt. 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 cheese.
- Bake the frittata until a knife inserted in the center comes out clean, about 35 minutes. Let stand for five minutes before serving.
Nutrition Facts
Servings: 6 | Calories: 193 | Carbohydrates: 10g | Fiber: 2g | Protein: 15g | Fat: 11g | Saturated fat: 5g | Sodium: 381mg
Recipe courtesy of eatingwell.com; provided by Michelle Eaton, MS, RD, ThedaCare
