Break the Fast Frittata
September 15, 2018
This savory frittata is filled with crisp asparagus, earthy mushrooms, sweet onions, and salty parmesan — it’s hearty and satisfying yet still light and custardy. The secret? We beat four egg whites into the egg mixture for extra loft.
We like eggs after a fast; they cook up quickly, and they’re pretty easy to digest. For a real post-fast feast, pair your frittata with bagels, cream cheese, and lox.
- 1 Tbsp Napa Valley organic olive oil, divided
- 1 ½ Melissa's organic yellow onions, finely chopped
- 1 medium portobello mushroom, diced
- 2 large white mushrooms, diced
- 12 asparagus spears, trimmed and peeled
- 2 cloves garlic, chopped
- 2 green onions, green parts only, finely chopped
- 3 Organic Valley organic omega-3 eggs
- 4 egg whites
- 1 Tbsp grated Parmigiano-Reggiano
- ¼ tsp salt
- ¼ tsp pepper
- Olive oil spray
- Preheat the broiler.
- Heat 2 teaspoons of oil in a medium ovenproof pan (not a non-stick pan). Add the onion and cook for 3 minutes over medium heat. When onions are clear, add the mushrooms and continue to sauté until softened.
- Meanwhile, bring a small amount of water to a boil in a pot. Add the asparagus and cook 3 minutes. Drain and let cool. Slice spears into thirds.
- Just before the onions and mushrooms are done, add the garlic and sauté for 30 seconds more. Remove from heat, stir in the green onions, and set aside to cool.
- In a medium bowl beat the eggs and egg whites together. Add the asparagus, onions, and mushrooms. Season with parmesan cheese, salt, and pepper.
- In the same pan used for the onions, add the remaining teaspoon of oil and spray bottom and sides well with olive oil spray. Heat to medium-low, pour the egg mixture on top, and let it set on the bottom and through the middle, about 5 to 7 minutes. Tip: Using a rubber spatula, lift up the bottom of the frittata occasionally to let the uncooked egg run underneath.
- Once the frittata is set, finish it in the broiler for 1 – 2 minutes, until top is firm.
- Carefully place a plate on top of pan and flip frittata onto it. Cut into four slices and serve.
Each quarter slice of frittata contains:
- Calories 180
- Fat 7 g
- Saturated Fat 2 g
- Cholesterol 130 mg
- Sodium 290 mg
- Total Carbohydrate 14 g
- Dietary Fiber 5 g
- Sugars 4 g
- Protein 14 g
- Vitamin A 29% DV
- Vitamin C 24% DV
- Calcium 11% DV
- Iron 12% DV