Asparagus And Swiss Frittata

If you have roughly 35 minutes to spend in the kitchen, Asparagus And Swiss Frittata might be an amazing gluten free and primal recipe to try. One serving contains 225 calories, 20g of protein, and 13g of fat. This recipe serves 4 and costs $1.98 per serving. This recipe is liked by 12 foodies and cooks. Head to the store and pick up parmesan cheese, swiss cheese, milk, and a few other things to make it today. It works well as a rather cheap main course. It is brought to you by Clean and Delicious. Taking all factors into account, this recipe earns a spoonacular score of 57%, which is solid. Try Asparagus And Swiss Cheese Frittata, Swiss Veggie Frittata, and Swiss Chard Frittata for similar recipes.

Servings: 4

Preparation duration: 15 minutes

Cooking duration: 20 minutes

 

Ingredients:

1 lb. asparagus

1 tbsp. butter

1 cup of egg whites

3 eggs

1 tbsp. 2% milk

½ onion, diced

2 tbsp. Parmesan cheese

Salt and pepper to taste

3 oz. shredded Swiss cheese

Equipment:

microwave

bowl

oven

frying pan

Cooking instruction summary:

Pre heat oven to 350.Trim asparagus and cut into 1-inch pieces on a bias (aka on a diagonal) and steam for 3-4 minutes in the microwave.In a large bowl combine egg, egg whites, Swiss cheese, Parmesan cheese, milk and season with salt and pepper.Heat butter in a 12-inch skillet and add onion.  Sauté the onion for 5 minute or until it's fragrant and translucent.  Stir in the asparagus and season with salt and pepper.Turn of the heat ad pour egg mixture into the pan with the veggies.  Pop the pan into the oven for 18-20 minutes or until just cooked through.  Cool and enjoy!

 

Step by step:


1. Pre heat oven to 350.Trim asparagus and cut into 1-inch pieces on a bias (aka on a diagonal) and steam for 3-4 minutes in the microwave.In a large bowl combine egg, egg whites, Swiss cheese, Parmesan cheese, milk and season with salt and pepper.

2. Heat butter in a 12-inch skillet and add onion.  Sauté the onion for 5 minute or until it's fragrant and translucent.  Stir in the asparagus and season with salt and pepper.Turn of the heat ad pour egg mixture into the pan with the veggies.  Pop the pan into the oven for 18-20 minutes or until just cooked through.  Cool and enjoy!


Nutrition Information:

Quickview
225k Calories
20g Protein
12g Total Fat
7g Carbs
11% Health Score
Limit These
Calories
225k
11%

Fat
12g
20%

  Saturated Fat
7g
45%

Carbohydrates
7g
3%

  Sugar
3g
4%

Cholesterol
152mg
51%

Sodium
452mg
20%

Get Enough Of These
Protein
20g
40%

Vitamin K
48µg
46%

Selenium
29µg
42%

Vitamin B2
0.66mg
39%

Phosphorus
279mg
28%

Vitamin A
1326IU
27%

Calcium
256mg
26%

Folate
81µg
20%

Vitamin B12
1µg
19%

Iron
3mg
17%

Zinc
2mg
14%

Copper
0.27mg
13%

Vitamin B1
0.2mg
13%

Vitamin E
1mg
12%

Potassium
418mg
12%

Manganese
0.22mg
11%

Vitamin B5
1mg
11%

Fiber
2g
10%

Vitamin B6
0.2mg
10%

Magnesium
37mg
9%

Vitamin C
7mg
9%

Vitamin B3
1mg
6%

Vitamin D
0.88µg
6%

covered percent of daily need
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Food Trivia

The Arabs invented caramel.

Food Joke

Four surgeons were taking a coffee break and were discussing their work. The first said, "I think accountants are the easiest to operate on. You open them up and everything inside is numbered." The second said, "I think librarians are the easiest to operate on. You open them up and everything inside is in alphabetical order." The third said, "I like to operate on electricians. You open them up and everything inside is color-coded." The fourth one said, "I like to operate on lawyers. They're heartless spineless, gutless, and their heads and their ass are interchangeable."

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