Asparagus Cheese Frittata
Diabetic | Gluten Free | Heart Healthy
Frittata is an Italian version of an omelet. This healthy recipe for asparagus cheese frittata is a perfect vegetarian recipe for brunch or lunch. Pair this popular egg recipe with a salad for a low-fat, low-carb meal.
- 1½ lbs. asparagus trimmed
- 2½ cups nonfat cottage cheese
- 1 scallion coarsely chopped
- ½ cup chopped fresh parsley
- 1 egg
- 3 egg whites
- 1 tsp. Dijon mustard
- 2 oz. part-skim mozzarella cheese
- 1½ tsp. grated Parmesan cheese
Preheat oven to 350°. Lightly coat a 10-inch quiche pan with nonstick cooking spray. In a steamer, steam asparagus until just tender, about 3 minutes. Remove asparagus from steamer and cool. Chop asparagus stems and reserve tips for garnish. In a blender or food processor, purée cottage cheese, chopped asparagus stems, scallion, parsley, egg, egg whites, mustard and mozzarella.
Pour mixture into prepared quiche pan. Arrange reserved asparagus tips on top. Sprinkle with Parmesan cheese. Bake for 35 minutes, or until set.
Nutrition Facts for ⅛ frittata: 94 calories, 2 g fat, 1 g saturated fat, 35 mg cholesterol, 88 mg sodium, 5 g carbohydrates, 2 g fiber, 14 g protein