Total Time: 35 minutes
Serves: 2
Ingredients
- 6 large eggs (or 4 large eggs + 2 egg whites)
- 1 cup fresh asparagus, chopped into 1-inch pieces
- 1 cup mushrooms, sliced
- 1/2 small onion, diced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1/4 cup low-fat milk (or almond milk for dairy-free)
- 1/4 cup shredded cheese (optional)
- Fresh herbs (such as parsley or chives) for garnish (optional)
Instructions
- Preheat the oven to 350°F (175°C).
- In a large, oven-safe skillet, heat the olive oil over medium heat. Add the onions and saute until softened, about 2-3 minutes. Add the mushrooms and asparagus, cooking for another 5-7 minutes until the mushrooms release their moisture and the asparagus is tender.
- While the vegetables are cooking, whisk together the eggs, milk, salt, and pepper in a bowl.
- Pour the egg mixture over the sauteed vegetables. Let it cook undisturbed on the stovetop for about 3-4 minutes, until the edges start to set.
- Sprinkle the shredded cheese over the top and then transfer the skillet to the oven. Bake for 8-10 minutes, or until the frittata is fully set and lightly golden on top.
- Remove from the oven, let it cool for a couple of minutes, and slice into wedges. Garnish
Tips:
- Pair this with a whole wheat toast and avocado for a complete balanced meal!
Why We Love This Recipe:
1. Fiber:
The asparagus and mushrooms provide dietary fiber which helps support healthy digestion by promoting regular bowel movements, gut health and managing blood sugar levels.
2. Nutrient Rich:
Asparagus is a great source of folate, vitamins A, C, E, and K that support overall health. The mushrooms offer a variety of B-vitamins. Particularly B2 (riboflavin) and B3 (niacin) as well as minerals like selenium, which are important for energy production and immune health.
3. Versatile:
This recipe is easily customizable to meet your dietary preference. You can add other vegetables like spinach and bell peppers. Or if you need to increase protein, lean meats like turkey, chicken breast, chicken sausage can be added while vegetarians can keep it plant-based.
Nutrition Facts
- Serving Size: 2 slices (1/2 of the frittata)
- Calories: 360 kcal
- Protein: 28g
- Total Fat: 24g
- Carbohydrates: 12g
- Fiber: 4g
