Frittata Primavera

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

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 10g
Poly-unsaturated Fats 3g
Cholesterol 330mg
Sodium 320mg
Total Carbohydrates 10g
Dietary Fiber 3g
Sugar 5g
Protein 14g

More Information

Vitamins

Thiamin B1 0 mg
Vitamin B12 1 mcg
Vitamin K 44 mcg
Vitamin A 1400 IU
Niacin B3 1 mg
Pantothenic Acid 1 mg
Riboflavin B2 1 mg
Vitamin C 25 mg
Vitamin D 31 IU
Vitamin B6 0 mg
Vitamin E 3 mg
Choline 200 mg

Minerals

Manganese 0 mg
Calcium 150 mg
Magnesium 33 mg
Phosphorus 240 mg
Zinc 2 mg
Fluoride 15 mcg
Copper 0 mg
Sodium 320 mg
Selenium 25 mcg
Iron 3 mg
Potassium 390 mg
 
 

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