Asparagus, Spinach & White Cheddar Frittata recipe
Springtime asparagus and spinach combine for a delicious frittata, a flat, round Italian omelet.
  • Makes: 6 servings
  • Prep Time: 4 minutes
  • Cook Time: 16-18 minutes
  • Difficulty Rating: Easy

  • Nutrition Highlights: Eggs are filled with 13 essential nutrients and phytonutrients and may help prevent muscle loss in aging adults.

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Ingredients

  • 1 ¾ cups fresh cut asparagus (1- to 1 ½-inch pieces)
  • 1 teaspoon water
  • 8 large eggs
  • 2 egg whites
  • ¼ cup 1% low-fat milk
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tablespoons olive oil, divided
  • 2 garlic cloves, finely minced
  • 5 cups fresh spinach leaves, loosely packed
  • ½ cup (4 ounces) reduced-fat white cheddar cheese, shredded
  • ½ teaspoon fresh basil, finely chopped, optional garnish
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Instructions


  1. Preheat oven broiler.

  2. Place asparagus and water in glass pie plate or bowl, cover with plastic wrap and microwave on high 3 minutes, or until asparagus is tender-crisp and still bright green.

  3. Whisk eggs, egg whites, milk, salt and pepper in large bowl until blended; set aside.

  4. Heat 1 tablespoon olive oil in oven-proof 12-inch skillet over medium-high heat. Add minced garlic and sauté 1 minute.

  5. Stir in spinach and cook, stirring constantly, until spinach is slightly wilted, about 1 minute.

  6. Reduce heat to medium-low and stir in cooked asparagus along with remaining 1 tablespoon olive oil.

  7. Pour egg mixture in skillet and stir gently to evenly distribute ingredients. Cook until eggs are almost set, about 8 to 11 minutes. (Eggs will still be runny on top, but set on sides and bottom.)

  8. Remove frittata from heat, sprinkle evenly with shredded cheese, and place skillet in oven, about 6-7 inches from heat source. Broil until the center is firm and cheese is completely melted, about 1 to 2 minutes.

  9. Remove and sprinkle with fresh basil if desired. Cut into 6 wedges.


Nutrition Facts (per serving): Calories – 224, Fat – 15.5g, Dietary Fiber – 1.2g, Protein – 16.6g, Vitamin A – 61%, Vitamin C – 18%, Calcium – 21%, Iron – 12%.


**Nutrition information is calculated using an online calorie calculator. Variations may exist. Values are based on a 2,000-calorie diet.





Tips & Notes

• Choose bright green asparagus stalks with purple-tinged tips. Avoid wilted or limp stalks. You’ll need roughly 8 to 9 ounces of fresh asparagus spears for 1 ¾ cups cut and trimmed pieces.


• About 4 to 5 ounces of fresh spinach will yield 5 cups loosely packed.


• Browse more great breakfast and brunch recipes.


 


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