Frittata Primavera

Preparation time: 15 min Servings: 2
Cooking time: 10 min

Ingredients:

1/2 cup fresh asparagus, cut into pieces
1/2 cup artichoke hearts, canned or frozen, chopped
1 clove garlic, finely chopped
1/4 cup onions, chopped
salt and pepper, to taste
3 eggs, or equivalent egg substitute
1/2 cup sugar snap peas, strings pulled and cut in .5 in. pieces
1/4 tsp dried basil
1 tbsp olive oil
1 tbsp plain lowfat yogurt
1 tbsp grated Parmesan cheese

Cooking Directions:

Heat one-third of the oil in a skillet and cook the onion 2 or 3 minutes, or until soft. Add the garlic and cook 1 minute more. Stir in the asparagus, artichoke hearts, peas, basil, and pepper, and cook, stirring occasionally until tender but still slightly crisp, 3 to 5 minutes. Set aside. Preheat the broiler. Beat eggs with the yogurt and another pinch of pepper. Heat the remaining oil in a heavy bottom skillet. Pour in the egg mixture and cook until just set on the bottom but still wet on the top, 1 minute. Scatter the vegetables over the top and set in the oven to finish cooking, 2 minutes. Dust the top with the Parmesan cheese, cut into wedges and serve. Source: 5 A Day

Nutrition Facts

Calories 270
% Calories From Fat 63.3%
Total Fat 19g
Saturated Fats 5g
Mono-unsaturated Fats 9.6g
Poly-unsaturated Fats 2.8g
Cholesterol 330mg
Sodium 320mg
Total Carbohydrates 9.8g
Dietary Fiber 2.5g
Sugar 5.2g
Protein 14g

More Information

Vitamins

Thiamin B1 0.19 mg
Vitamin A 1400 IU
Vitamin K 44 mcg
Vitamin E 2.8 mg
Pantothenic Acid 1.4 mg
Vitamin B6 0.25 mg
Riboflavin B2 0.53 mg
Choline 200 mg
Vitamin D 31 IU
Vitamin B12 0.82 mcg
Vitamin C 25 mg
Niacin B3 0.83 mg

Minerals

Sodium 320 mg
Zinc 1.6 mg
Copper 0.14 mg
Calcium 150 mg
Iron 2.5 mg
Manganese 0.22 mg
Magnesium 33 mg
Phosphorus 240 mg
Fluoride 15 mcg
Potassium 390 mg
Selenium 25 mcg

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