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Yields:
4 servings
Prep Time:
5 mins
Cook Time:
20 mins
Meal Types:
Main Dishes
Lunch
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Asparagus Frittata

Easy to make, quick, and healthy egg frittata with asparagus, potato, onion, garlic.

Ingredients

Directions

  1. Roast asparagus to taste.
  2. Beat together eggs and 1 oz shredded parmesan, salt and pepper to taste, and rosemary if desired/on hand.
  3. Heat olive oil in skillet, and cook garlic (crushed with side of kitchen knife) in it until garlic is softened. This infuses olive oil with garlic flavor, so you can either leave the garlic in, or remove it, depending on preference.
  4. Add onions and potatoes to skillet, and cook until potatoes are cooked through and golden brown.
  5. Add roasted asparagus and mix to combine. Pour egg mixture on top, and combine again.
  6. Cook until bottom of eggs have set up, and top is just beginning to do so.
  7. Top with remaining parmesan cheese, and put into oven set to high broil, until eggs are finished cooking and cheese browns (keep an eye on it, this happens very quickly! About 2 minutes).
  8. Cool for 3-5 minutes and serve. Enjoy!
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Reviews 
Too many calories.Maybe if I planned to eat only one meal and a snack for the day..or maybe for a Sunday Brunch meal, with a light dinner...However, Sounds very tasty!
15 Apr 10 by member: polarbear1071
Great recipe but not for phase 1 of South Beach. Pull ou the potatoes and it would be ok. If I wasn't doing South Beach and watching carbs, this would be a great easy dinner served with a side salad and maybe some fresh salsa.
15 Apr 10 by member: AliannaRenae
Nope - too many points. Works out to 9 (that's a lot of a person's daily allowance for one thing). You could help if you cut the eggs to 3 eggs with yolks and uses 4 egg whites (no yolks). Haven't figured out how many calories that pulls out. It's pretty high in fat and not that high in fiber.
04 Aug 09 by member: softballcutie

     
 

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Nutrition summary:

There are 422 calories in 1 serving of Asparagus Frittata.
Calorie break-down: 45% fat, 36% carbs, 19% protein.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories
422
 
% Daily Values*
Total Fat
21.16g
33%
Saturated Fat
5.905g
30%
Trans Fat
-
Polyunsaturated Fat
2.367g
Monounsaturated Fat
10.97g
Cholesterol
378mg
126%
Sodium
318mg
13%
Total Carbohydrate
38.08g
13%
Dietary Fiber
4.8g
19%
Sugars
4.46g
Protein
20.31g
Vitamin D
-
Calcium
860mg
86%
Iron
17.64mg
98%
Potassium
1215mg
35%
Vitamin A
1800IU
36%
Vitamin C
182.4mg
304%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
21%
of RDI*
(422 calories)
21% of RDI
Calorie Breakdown:
 
Carbohydrate (36%)
 
Fat (45%)
 
Protein (19%)
* Based on a RDI of 2000 calories


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