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Asparagus, Mushroom and Bell Pepper Frittata

 
Asparagus, Mushroom and Bell Pepper Frittata
119

So yummy.

Yield

2

servings

Prep

15

min

Cook

28

min

Ready

50

min

Trans-fat Free, Good source of fiber
 

Ingredients

Vegetables:
2 tablespoons olive oil
1 small yellow onion
peeled and chopped
½ cup mushrooms
button or cremini, sliced
1 cup asparagus
ends trimmed, and cut into 1-inch pieces
1 cup sweet red bell peppers
diced
Egg mixture:
4 large eggs
¼ cup milk, low-fat
¼ cup cheddar cheese
shredded
¼ cup goat (chevre) cheese
crumbled
*
2 tablespoons basil
fresh, thinly sliced
½ tablespoon garlic powder
1 dash red hot pepper sauce
or to taste, optional
*
1 x salt and black pepper
to taste
*

Directions

Heat the oil in a 10-inch nonstick oven -proof skillet over medium high heat until hot.

Add the onions, stirring occasionally, and cook for about 6 minutes or until the onions are well browned.

Add the mushrooms, and cook for another 5 to 7 minutes until most of the water has evaporated and the mushrooms are browned.

Stir in the asparagus and bell pepper, and cook for about 5 minutes until the vegetables become tender.

Season to taste with salt and black pepper. Arrange the vegetables to cover the pan with an even layer.

Meanwhile in a mixing bowl, add the eggs, milk, basil, garlic powder, hot sauce if using, salt and black pepper.

Whisk until well blended.

Once the vegetable mixture is cooked, reduce the heat to medium or medium low.

Pour the egg mixture into the pan. Sprinkle the cheese over, press down into the mixture.

Cover and cook for about 10 minutes.

Preheat the broiler at the last a few minutes of the cooking.

Broil the frittata in the oven for another 3 to 5 minutes until the frittata is puffed, and top is dry and becomes golden.

Remove the pan from the oven with a kitchen towel and let it cool for a few minutes.

Transfer the frittata onto a serving plate, cut into wedges and serve warm.

 

* not incl. in nutrient facts

Reviews

over 4 years

So moist and flavorful. In the past, most of the frittatas I made came out too dry, because I always tended to overly cook the eggs. But not this time, I made sure to cook it just perfectly.

An excellent combination of flavor and texture, ideal for breakfast, brunch, or really any meals during the day. Feel free to substitue other veggies.

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Nutrition Facts

Serving Size 358g (12.6 oz)
Amount per Serving
Calories 38566% of calories from fat
 % Daily Value *
Total Fat 28g 44%
Saturated Fat 8g 41%
Trans Fat 0g
Cholesterol 439mg 146%
Sodium 249mg 10%
Total Carbohydrate 5g 5%
Dietary Fiber 4g 16%
Sugars g
Protein 41g
Vitamin A 76% Vitamin C 172%
Calcium 23% Iron 23%
* based on a 2,000 calorie diet How is this calculated?

 

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