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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
164
 
% Daily Values*
Total Fat
10.08g
16%
Saturated Fat
2.67g
13%
Trans Fat
-
Polyunsaturated Fat
1.229g
Monounsaturated Fat
5.095g
Cholesterol
216mg
72%
Sodium
190mg
8%
Total Carbohydrate
7.23g
2%
Dietary Fiber
2.2g
9%
Sugars
3.39g
Protein
12.02g
Vitamin D
-
Calcium
290mg
29%
Iron
10.08mg
56%
Potassium
329mg
9%
Vitamin A
6700IU
134%
Vitamin C
164.4mg
274%
* 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.
8%
of RDI*
(164 calories)
8% of RDI
Calorie Breakdown:
 
Carbohydrate (17%)
 
Fat (54%)
 
Protein (29%)
* Based on a RDI of 2000 calories


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