Power Up: Eggs

Eggs are a great source of protein and contain all nine essential amino acids. Enjoy them in this fritatta recipe.

Power Up: Eggs

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Asparagus and Cheese Frittata

– Ingredients-

4 or 5 potatoes, thin slices
1 onion, thin slices
1 tablespoon vegetable oil
8 eggs, beaten
5 or 6 fresh-cut asparagus spears, cut into 1-inch pieces
salt and pepper to taste
3/4 cup shredded low-fat cheddar cheese

– Directions –
  1. Preheat oven to 350˚F (175˚F). Bring a pot of water to a boil and add the salt. Add potatoes and cook until tender but still firm—5 to 6 minutes. Drain the potatoes and set aside to cool.
  2. In a cast-iron skillet, heat oil over medium heat. Add the onions and cook slowly, stirring occasionally, until onions are soft. Then add the asparagus, and cook until just tender.
  3. Layer the cooled potatoes over the cooked onions and pour the eggs over the potatoes. Season with salt and pepper.
  4. Cook until eggs are starting to set on the bottom, approx. 5–6 minutes.
  5. Sprinkle the frittata with shredded cheese and place in preheated oven until cheese is melted and eggs are set all the way through; this should take about 8–10 minutes.

 

 

– Nutritional Analysis –

207 Calories; 9g Fat (40.3% calories from fat); 13g Protein; 18g Carbohydrate; 252mg Cholesterol; 166mg Sodium. Exchanges: 1 Grain (Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 1 Fat.

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