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Yields:
4 servings
Meal Types:
Breakfast
Lunch
Rating:
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Asparagus Mushroom Frittatta

Colorful, nutritious and flavorful breakfast or lunch.

Ingredients

Directions

  1. Preheat oven to 400° F (200° C). Chop asparagus into 1/2" pieces and steam for five minute. Set aside.
  2. In large bowl, whisk eggs until smooth and incorporate pinch of cayenne, ground mustard. Stir in red pepper and pour into oven proof pan.
  3. Over medium-high heat, sauté mushrooms and onion in oil until soft, about five minutes. Add baby spinach in last minute, until it wilts. Stir in asparagus. Mix until spinach wilts.
  4. Turning heat down to medium, pour egg mixture over vegetables and cook, not stirring, until edges are set and middle is starts to bubble, about 5-7 minutes.
  5. Transfer pan to oven and bake 5-7 minutes, or until eggs are just set, or barely jiggly. Do not overcook!
  6. Take out and let sit for 2 minutes, then take a plate and put it over the top of the pan.
  7. Flip it upside down, releasing frittatta (unless your pan sticks then just cut wedges out of pan). If browned on bottom, then take another plate and flip it over again for prettier presentation.
  8. Serve with tomato slices or salsa.
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Nutrition summary:

There are 164 calories in 1 serving of Asparagus Mushroom Frittatta.
Calorie break-down: 54% fat, 17% carbs, 29% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 91
Calories 164
 
% Daily Values*
Total Fat 10.08g 16%
  Saturated Fat 2.67g 13%
  Polyunsaturated Fat 1.229g  
  Monounsaturated Fat 5.095g  
Cholesterol 216mg 72%
Sodium 190mg 8%
Potassium 329mg  
Total Carbohydrate 7.23g 2%
  Dietary Fiber 2.2g 9%
  Sugars 3.39g  
Protein 12.02g  
 
Vitamin A 34% Vitamin C 68%
Calcium 7% Iron 14%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
8%
of RDI*
(164 calories)
8% of RDI
Calorie Breakdown:
 
Carbohydrate (17%)
 
Fat (54%)
 
Protein (29%)
Carbohydrates, 7.23g (17%) Fat, 10.08g (54%) Protein, 12.02g (29%)
* Based on a RDI of 2000 calories