Frittata Primavera
Ingredients:
1 tbsp olive oil
1 tbsp grated Parmesan cheese
1 clove garlic, finely chopped
1/4 cup onions, chopped
salt and pepper, to taste
1/4 tsp dried basil
1/2 cup fresh asparagus, cut into pieces
1/2 cup artichoke hearts, canned or frozen, chopped
1/2 cup sugar snap peas, strings pulled and cut in .5 in. pieces
3 eggs, or equivalent egg substitute
1 tbsp plain lowfat yogurt
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
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More Information |
Vitamins
Thiamin B1 0.19 mg
Vitamin B12 0.82 mcg
Vitamin K 44 mcg
Vitamin A 1400 IU
Niacin B3 0.83 mg
Pantothenic Acid 1.4 mg
Riboflavin B2 0.53 mg
Vitamin C 25 mg
Vitamin D 31 IU
Vitamin B6 0.25 mg
Vitamin E 2.8 mg
Choline 200 mg
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Minerals
Manganese 0.22 mg
Magnesium 33 mg
Calcium 150 mg
Zinc 1.6 mg
Phosphorus 240 mg
Copper 0.14 mg
Fluoride 15 mcg
Selenium 25 mcg
Sodium 320 mg
Potassium 390 mg
Iron 2.5 mg
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