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Break the Fast Frittata

September 15, 2018

Fritata 

 

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.

 

Servings: 4

 

Ingredients

  • 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

 

Directions

  1. Preheat the broiler.
  2. 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.
  3. 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.
  4. 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.
  5. In a medium bowl beat the eggs and egg whites together. Add the asparagus, onions, and mushrooms. Season with parmesan cheese, salt, and pepper.
  6. 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.
  7. Once the frittata is set, finish it in the broiler for 1 – 2 minutes, until top is firm.
  8. 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

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