Wednesday, April 22, 2015

[Healthy_Recipes_For_Diabetic_Friends] Asparagus and Spinach Frittata


Asparagus and Spinach Frittata

5 large eggs
4 large egg whites
1/2 cup grated Parmesan cheese
1 Tbsp Dijon mustard
1 Tbsp chopped fresh dill
1/4 tsp salt
1/4 tsp black pepper
1 - 6 oz bag baby spinach
2 tsp olive oil
1/2 lb new potatoes, cut into 1/2 inch pieces
1 bunch scallions, trimmed and sliced
1 bunch asparagus (about 1 lb), trimmed and cut into 1 inch pieces
3/4 cup shredded fontina cheese (about 2 oz)

Heat broiler. In a medium size bowl, whisk eggs, egg whites, Parmesan,
mustard, dill, salt and pepper.

Heat a 10 inch nonstick skillet with an ovenproof handle over medium
heat. Add spinach and cook 4 to 5 minutes, until wilted. Remove to a
strainer set over a bowl; wipe out skillet. Heat olive oil in the same
skillet over medium heat. Add potatoes. Cover and cook 5 minutes,
stirring occasionally. Uncover and add scallions; cook 3 minutes,
stirring until softened.

Add asparagus to pan. Cover and cook 10 minutes, stirring occasionally.

Press down on spinach to remove any excess liquid. Stir spinach into pan.

Reduce heat to medium-low. Pour egg mixture evenly over vegetables in
skillet. Cook 2 minutes or until bottom is set.

Place under broiler and broil 2 minutes or until top is almost set.
Carefully remove from broiler (handle will be hot) and sprinkle top
evenly with fontina cheese. Broil 2 minutes longer or until top is set
and cheese is melted.

Makes: 4 servings

Nutritional Information Per Serving: Calories 326, Protein 25 gr, Fat 17
gr, Sat. Fat 7 gr, Carb. 18 gr, Sugar 4 gr, Fiber 5 gr, Sodium 720 mg,
Chol. 292 mg


Posted by: Darlene BC <>
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