Cooking Corner: Spring green frittata
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This veggie-forward meal is basically spring served on a plate. And a key ingredient — asparagus — is chock full of vitamins A, C and K.
Makes 2 servings.
Ingredients:
2 eggs, lightly beaten
4 egg whites
2 tablespoons fat-free milk
1 teaspoon snipped fresh chives
⅛ teaspoon black pepper
¼ cup finely shredded Parmesan cheese
2 teaspoons olive oil
½ cup ½-inch pieces asparagus
¼ cup sliced green onions
½ cup coarsely chopped spinach leaves
1 clove garlic, minced
1 small tomato, chopped
Directions:
1. Preheat broiler. In a small bowl combine the eggs, egg whites, milk, chives and pepper. Stir in 2 tablespoons of the cheese.
2. Heat oil in a nonstick, broiler-proof skillet. Add asparagus and green onions. Cook for 2 minutes, then add spinach and garlic. Cook 30 seconds or until spinach is wilted.
3. Pour egg mixture into skillet and reduce heat to low. Cook, covered, 10 to 12 minutes or until nearly set. Sprinkle with remaining 2 tablespoons cheese.
4. Place skillet under broiler 4 to 5 inches from heat. Broil 1 minute or until top is set and cheese is melted. Top with tomato.
Ingredients:
2 eggs, lightly beaten
4 egg whites
2 tablespoons fat-free milk
1 teaspoon snipped fresh chives
⅛ teaspoon black pepper
¼ cup finely shredded Parmesan cheese
2 teaspoons olive oil
½ cup ½-inch pieces asparagus
¼ cup sliced green onions
½ cup coarsely chopped spinach leaves
1 clove garlic, minced
1 small tomato, chopped
Directions:
1. Preheat broiler. In a small bowl combine the eggs, egg whites, milk, chives and pepper. Stir in 2 tablespoons of the cheese.
2. Heat oil in a nonstick, broiler-proof skillet. Add asparagus and green onions. Cook for 2 minutes, then add spinach and garlic. Cook 30 seconds or until spinach is wilted.
3. Pour egg mixture into skillet and reduce heat to low. Cook, covered, 10 to 12 minutes or until nearly set. Sprinkle with remaining 2 tablespoons cheese.
4. Place skillet under broiler 4 to 5 inches from heat. Broil 1 minute or until top is set and cheese is melted. Top with tomato.
Nutrition information per serving: 214 calories, 18.4 g. protein, 7.2 g. carbohydrates, 195 mg. cholesterol.
Questions or suggestions? Give us a call at 570-214-2438 or email us at SilverCircle@geisinger.edu
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