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Asparagus Frittata

Heart Healthy Asparagus Frittata Recipe

               
Asparagus Frittata
This light and creamy asparagus egg bake is sure to make your mornings more delicious. Gluten-free and low in fat, this vegetarian brunch or lunch recipe is a must-have in your rotation.
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Ingredients
Recipe yields 8 servings
1 1/2 lbs asparagus, trimmed
2 1/2 cups nonfat cottage cheese
1 scallion, coarsely chopped
1/2 cup chopped fresh parsley
1 egg
3 egg whites
1 tsp Dijon mustard
2 oz part-skim mozzarella cheese
1 1/2 tsp grated Parmesan cheese
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Directions
Step 1

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 allow to 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.

Step 2

Pour mixture into prepared quiche pan. Arrange reserved asparagus tips on top. Sprinkle with Parmesan cheese. Bake for 35 minutes, or until set.

Time: 45 minutes
Servings: 8
Calories: 94
Make this for: Gluten Free
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1/8 frittata
Per serving:
calories:94
total fat:2g
sat fat:1g
cholesterol:34mg
sodium:88mg
total carb:5g
fibers:2g
proteins:14g

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Heart Healthy Asparagus Frittata Recipe
Ingredients
Recipe yields 8 servings
1 1/2 lbs asparagus, trimmed
2 1/2 cups nonfat cottage cheese
1 scallion, coarsely chopped
1/2 cup chopped fresh parsley
1 egg
3 egg whites
1 tsp Dijon mustard
2 oz part-skim mozzarella cheese
1 1/2 tsp grated Parmesan cheese
Directions
Step 1

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 allow to 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.

Step 2

Pour mixture into prepared quiche pan. Arrange reserved asparagus tips on top. Sprinkle with Parmesan cheese. Bake for 35 minutes, or until set.

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