This vegetable filled frittata is a wonderful way to start spring by celebrating asparagus, which is now in season and tastier than ever. It will satisfy even the hungriest of appetites and is a delicious, simple, and cost friendly meal. It is a perfect dinner for two on Meatless Monday or a nice addition to a brunch for 4 or more. Sautéed red pepper, zucchini, or onion would make fantastic additions to this dish and if asparagus just isn't your favorite, steamed broccoli would be a good substitution.
1 bundle asparagus
4 large white mushrooms
1 cup chopped fresh spinach
2 teaspoons minced garlic
1/4 teaspoon each dried thyme, italian seasoning, and basil
1/8 teaspoon cayenne pepper
1/4 c. fat free milk
4 large eggs
3 egg whites
1/4 cup mozzarella cheese
Preheat oven to 350F
Liberally spray an 8x8" square glass dish with Pam and set aside
Wash and trim asparagus, discarding the woody ends of the stalks
Tip: to determine where to cut the asparagus take one spear, grasp each end and gently bend it until it snaps, use the spot where it snaps to measure where to cut the rest of the spears' woody ends off
Chop the remaining asparagus into 2 or 3 1" sections
Heat a large skillet over medium high heat, add 1/4 cup water and asparagus spears and cover
While the asparagus cooks:
Wipe mushrooms off with a damp towel and thinly slice
Once asparagus has cooked for about 5 minutes take lid off so water can evaporate
Add mushrooms and garlic to pan with asparagus and sauté over medium heat until mushrooms are cooked
While mushrooms cook:
Combine eggs, egg whites, milk, and one tablespoon of cheese in a bowl and whisk until combined
Roughly chop spinach and add to egg mixture
Remove mushrooms and asparagus from heat
Pour egg and spinach mixture into the greased 8x8" dish
Pour vegetables into dish
Bake in middle rack of oven for 20-25 minutes until egg has set
Remove from oven, top with remaining cheese
Turn broiler on in oven and put frittata underneath it until cheese is melted and slightly browned
Cut into 2 or more pieces and serve with baked seasoned red potatoes and toasted english muffin halves
Servings: 2
Per serving (1/2 of frittata) 280 calories
