Heart-Healthy Asparagus Frittata

Start your day on a nutritious note with this Heart-Healthy Asparagus Frittata, a delightful blend of wholesome ingredients and vibrant flavors. Packed with tender asparagus, sautéed red onions, and a hint of garlic, this protein-rich dish is elevated by creamy low-fat feta cheese and a sprinkle of fresh parsley. Made with eight large eggs and a splash of low-fat milk, this recipe is designed to be both satisfying and mindful of heart health, featuring olive oil as the base fat for cooking. With just 15 minutes of prep time and a quick bake in the oven, it’s an easy, oven-safe skillet meal perfect for a nutritious breakfast, brunch, or light dinner. Naturally gluten-free and loaded with nutrients, this frittata is a flavorful way to embrace healthy eating while delighting your taste buds.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 bunch asparagus
• 2 tablespoons olive oil
• 0.5 medium red onion
• 2 cloves garlic
• 8 large eggs
• 0.25 cup low-fat milk
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley
• 0.5 cup low-fat feta cheese

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Trim the woody ends off the asparagus and cut the spears into 1-inch pieces. Set aside.

Step 3

Finely chop the red onion and mince the garlic cloves.

Step 4

In a non-stick, oven-safe skillet, heat the olive oil over medium heat.

Step 5

Add the chopped red onion to the skillet and sauté for 3-4 minutes until soft and translucent.

Step 6

Add the minced garlic and asparagus pieces to the skillet, and cook for another 3-4 minutes until the asparagus turns bright green and tender.

Step 7

In a large bowl, whisk together the eggs, low-fat milk, salt, and black pepper until well blended.

Step 8

Pour the egg mixture over the vegetables in the skillet, stirring gently to distribute the vegetables evenly.

Step 9

Crumble the feta cheese and sprinkle it over the top of the egg mixture.

Step 10

Cook on the stove over medium-low heat for about 5 minutes until the edges start to set.

Step 11

Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the frittata is puffed, golden, and the center is set.

Step 12

Carefully remove the skillet from the oven and let it cool for a few minutes.

Step 13

Garnish the frittata with freshly chopped parsley before slicing and serving.

Step 14

Cut into wedges and serve warm. Enjoy your heart-healthy meal!

Nutrition Facts

Serving size	1089.8 grams (1089.8g)

Amount per serving	% Daily Value*
Calories	1175

Total Fat 80.60g	103%
Saturated Fat 23.70g	119%
Polyunsaturated Fat 2.90g
Cholesterol 1557mg	519%
Sodium 3325mg	145%
Total Carbohydrate 40.00g	15%
Dietary Fiber 10.00g	36%
Total Sugars 17.40g
Protein 85.90g	172%

Vitamin D 345IU	1726%
Calcium 1033mg	79%
Iron 18mg	102%
Potassium 1635mg	35%

*The % Daily Value 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.

Source of Calories

Fat: 59.0%

Protein: 28.0%

Carbs: 13.0%