This recipe is brought to you by Porter Health System's Health eCooking.
Asparagus Frittata is a healthy Italian casserole baked in a crustless pie shell. The secret to keeping this fritatta low fat and low carb is using nonfat cottage cheese and egg whites.
Diabetic Recipe - Heart Healthy Recipe - Gluten Free Recipe
Yield: 8 servings
- 1 1/2 lb asparagus, trimmed
- 2-1/2 cups nonfat cottage cheese
- 2 oz part-skim Mozzarella cheese
- 1 green onion, coarsely chopped
- 1/2 cup parsley
- 1 egg
- 3 egg whites
- 1 tsp Dijon mustard
- 1 1/2 tsp grated Parmesan cheese
Coat 10-inch quiche pan with nonstick cooking spray. Steam asparagus until tender, about 5 minutes. Cool. Reserve tips; chop remainder. Puree cottage cheese, Mozzarella cheese, green onion, parsley, egg, egg whites and mustard in a food processor. Fold in chopped asparagus.
Pour mixture into prepared quiche pan. Arrange reserved asparagus tips on top. Sprinkle with Parmesan cheese. Bake in preheated 350-degree oven for 35 minutes or until set.
Nutrition facts (per serving):
Calories: 94
Total Fat: 2g
Cholesterol: 34mg
Sodium: 88mg
Carbohydrates: 5g
Fiber: 2g
Sugars: 3g
Protein: 14g