Frittata Primavera

In: Recipes

  • 3 tsp olive oil
  • 1/4 C onion, chopped
  • 1 clove garlic, finely chopped
  • 1/2 cup fresh asparagus pieces
  • 1/2 cup canned or frozen artichoke hearts, chopped
  • 1/2 cup sugar snap peas, strings pulled and cut in 1/2-inch pieces
  • 1/2 tsp dried basil
  • Salt and pepper to taste
  • 3/4 cup egg substitute or 3 eggs
  • 1 Tbsp plain yogurt, low-fat
  • 1 Tbsp Parmesan cheese, grated
  1. Heat 1 tsp of the oil in a skillet and cook the onion 2 or 3 minutes or until soft.
  2. Add the garlic and cook 1 minute more.
  3. Stir in the asparagus, artichoke hearts, peas, basil and pepper. Cook, stirring occasionally until tender but slightly crisp, 3-5 minutes. Set aside.
  4. Preheat the broiler.
  5. Beat the egg substitute or eggs with yogurt and another pinch of pepper.
  6. Heat the remaining oil in an oven-safe heavy-bottom skillet. Pour in the egg mixture and cook until just set on the bottom, but still wet on top, 1 minute.
  7. Scatter the vegetables over the top and set into the oven to finish cooking, 2 minutes.
  8. Dust the top with Parmesan cheese, cut into wedges and serve.

Nutrients Per Serving (yields 2 servings): Calories 126, Carbohydrate 11g, Fiber 2g, Protein 14g, Total Fat 3g (1g saturated), Cholesterol 4mg, Sodium 388mg

Source: https://health.gov/dietaryguidelines/dga2005/healthieryou/html/recipes.html

For a complete MyPlate meal, add a whole grain and a serving of fruit!