Asparagus and Mushroom Frittata

Asparagus and Mushroom Frittata requires about 45 minutes from start to finish. For $1.97 per serving, this recipe covers 16% of your daily requirements of vitamins and minerals. Watching your figure? This gluten free, lacto ovo vegetarian, and primal recipe has 193 calories, 19g of protein, and 11g of fat per serving. This recipe serves 1. Head to the store and pick up asparagus, feta, egg whites, and a few other things to make it today. 66 people have made this recipe and would make it again. It is brought to you by Budget Gourmet Mom. A few people really liked this main course. Overall, this recipe earns a solid spoonacular score of 59%. Similar recipes include Asparagus and Mushroom Frittata, Asparagus-and-Mushroom Frittata, and Asparagus & Mushroom Frittata.

Servings: 1

 

Ingredients:

3 stalks roasted asparagus, diced

1 egg

2 egg whites

1 oz Redwood Hill Farm Feta

2 mushrooms, sliced

1 thin slice of red onion

Equipment:

broiler

frying pan

whisk

bowl

Cooking instruction summary:

Preheat a 6" cast iron skillet over medium heat. Preheat the broiler.Saute the mushrooms until slightly tender, about 2 minutes. Add the asparagus and onion to reheat. Saute another 3 minutes.In a medium bowl whisk the egg and egg whites. Add the vegetables to the egg mixture.Spray the skillet with cooking spray and pour the egg and vegetable mixture to it.Cook for about 3 minutes until the sides become slightly puffy and the eggs are mostly set.Place under the broiler for another 1-2 minutes until the eggs are set.Transfer to a plate and enjoy!

 

Step by step:


1. Preheat a 6" cast iron skillet over medium heat. Preheat the broiler.

2. Saute the mushrooms until slightly tender, about 2 minutes.

3. Add the asparagus and onion to reheat.

4. Saute another 3 minutes.In a medium bowl whisk the egg and egg whites.

5. Add the vegetables to the egg mixture.Spray the skillet with cooking spray and pour the egg and vegetable mixture to it.Cook for about 3 minutes until the sides become slightly puffy and the eggs are mostly set.

6. Place under the broiler for another 1-2 minutes until the eggs are set.

7. Transfer to a plate and enjoy!


Nutrition Information:

Quickview
192k Calories
18g Protein
10g Total Fat
6g Carbs
9% Health Score
Limit These
Calories
192k
10%

Fat
10g
16%

  Saturated Fat
5g
35%

Carbohydrates
6g
2%

  Sugar
4g
4%

Cholesterol
188mg
63%

Sodium
481mg
21%

Get Enough Of These
Protein
18g
37%

Vitamin B2
0.94mg
55%

Selenium
34µg
50%

Phosphorus
255mg
26%

Vitamin K
20µg
20%

Calcium
184mg
18%

Vitamin B5
1mg
18%

Folate
66µg
17%

Vitamin B12
0.94µg
16%

Vitamin B6
0.3mg
15%

Vitamin A
720IU
14%

Copper
0.28mg
14%

Zinc
1mg
13%

Iron
2mg
13%

Potassium
420mg
12%

Vitamin B3
2mg
12%

Vitamin B1
0.17mg
11%

Magnesium
28mg
7%

Vitamin D
1µg
7%

Vitamin E
1mg
7%

Manganese
0.14mg
7%

Fiber
1g
7%

Vitamin C
4mg
6%

covered percent of daily need
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Food Trivia

Cooking food is one of the great revolutionary innovations of history because it not only transformed the way we prepare food, but because it also became a center of cultural communion and organized society.

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

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