Spring Frittata with Asparagus and Artichokes
This yummy egg dish has a rich, creamy texture and delivers a hearty dose of protein and fiber, thanks to its superstar ingredients!
Ingredients
- 8 whole large eggs
- 4 large egg whites
- ½ cup low-fat plain Greek yogurt or light sour cream or
- ½ teaspoon kosher salt
- ½ teaspoon ground black pepper
- 2 to 4 Tablespoons minced fresh herbs, any preferred including dill, basil, chives, thyme, parsley, etc.
- 1 medium yellow onion, finely diced (about 1½ cups)
- 1 bunch asparagus, tough bottoms removed, remaining stalk cut into 1-inch to 2-inch pieces
- 14 ounces quartered artichoke hearts,, drained, patted dry, and roughly chopped*
- 1 clove garlic, minced
- ½ cup grated Parmesan, or any other preferred cheese
Instructions
- Heat the oven to 350˚.
- In a mixing bowl, add eggs, egg whites, sour cream or Greek yogurt, salt, pepper and minced herbs, and blend using a whisk, making sure all ingredients are incorporated. It’s fine if there are some small clumps of sour cream or yogurt remaining in the mixture. Set aside.
- Liberally coat an oven-safe skillet with oil spray (or add 1 Tablespoon olive oil) and warm over medium heat. Add onions and asparagus and sauté for 5 to 7 minutes, stirring occasionally. Add garlic and stir about 30 seconds. Add artichokes and continue to sauté another 3-5 minutes, stirring occasionally.
- Using a spatula, spread out vegetables evenly in skillet and pour egg mixture over vegetables. Sprinkle on Parmesan. Let sit 3 to 5 minutes to allow edges can firm up and set.
- Transfer skillet to oven and cook for 20-25 minutes. Note: The eggs will continue to cook once you take the skillet out of the oven so it’s okay if the eggs aren’t totally firm.
- For a pretty presentation, reserve a few asparagus tips and 1 to 2 large pieces artichokes to place on top of the frittata after sprinkling on cheese. Feel free to garnish with additional herbs.
Nutrition Information per serving
Calories: 210Carbohydrates: 12gProtein: 18gTotal Fat: 8g— Unsaturated Fat: 5g— Saturated Fat: 3gCholesterol: 255mgSodium: 410mgPotassium: 355mgFiber: 6gTotal Sugar: 3g— Natural Sugar: 3g— Added Sugar: 0gVitamin A: 1380IUCalcium: 182mgIron: 3mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.