Asparagus Frittata is a low carb, and one serving is 70 calories. Served with a low calorie Caesar salad and a whole grain muffin (the kind made at home!) this makes a lovely lunch. Generally speaking, the world is composed of two breeds of eaters. If we are constantly fighting a weight problem, we might have been raised in the meat and starch tribe. Does your heart quicken at the sight of a stately crown roast or tenderloin marbled with fat? Do you crave the crisp and fleshy pleasures of the the torn drumstick, butt-ends, and drippings? In this tribe, meat was served with potatoes smothered in butter and sour cream, and grandmothers baked homemade cookies and pies. This was how I ate as a child, but now I am a member of the fruit and vegetable tribe with a little whole grains and “complete or completed” protein thrown in.
- 6 large eggs and 6 egg whites, shelled and beaten with a wire whisk
- 1/2 cup milk
- 1/4 cup Parmesan grated or any low fat grated cheese
- 1 tablespoon butter and butter spray (used if necessary)
- 2 tablespoons extra-virgin olive oil
- 1 medium onion, diced
- 1/2 pound thin pencil asparagus blanched in boiling water, chilled and diced
- 1/4 cup assorted fresh chopped herbs: thyme, chives, chervil.
- Salt and pepper
Directions: Preheat an oven to 325 degrees F. In large bowl combine beaten eggs with milk and Parmesan. Heat the butter and oil in a large saute pan, until the butter is frothy. Add the onion and cook until the onion is translucent and golden, being careful not to burn them. Using a large wooden spatula, stir in the eggs and turn the heat down to very low. Stir the eggs to form a large flat omlette shape, fully covering the bottom of the pan. When the eggs begin to cook and take shape, stir in the diced asparagus and herbs. Place the whole saute pan into the oven and continue to cook for 2 more minutes until the frittata is cooked around the edges and the center has puffed up.
Remove immediately form the oven. Invert onto a serving plate.