Healthy Asparagus and Swiss Cheese Frittata
This Healthy Asparagus and Swiss Cheese Frittata is a delightful and nutritious way to start your day! Using Egg Beaters to keep the calorie count in check, this recipe is packed with protein and fresh vegetables that provide essential vitamins and minerals. The creamy texture of reduced-fat Swiss cheese paired with tender asparagus and juicy tomatoes makes it not just a nutritional powerhouse but also a delicious breakfast option. Perfect for meal prepping or serving to family and friends, this frittata can be enjoyed hot or cold, making it versatile for any occasion.
4
Servings
60
Calories
9
Ingredients
Ingredients
Egg Beaters egg substitute
1.5 cups (None, measure directly)
Reduced-fat Swiss cheese
1/2 cup (Shredded)
Nonfat milk
1/4 cup (None, measure directly)
Cooking spray
As needed (For greasing skillet)
Asparagus spears
10 (Cut into 1-inch lengths)
Small onion
1 (Thinly sliced)
Salt
1/4 teaspoon (None, add directly)
Ground black pepper
1/8 teaspoon (None, add directly)
Medium tomato
1 (Coarsely chopped)
Instructions
1
Preheat your broiler to high.
2
In a medium mixing bowl, combine Egg Beaters, shredded reduced-fat Swiss cheese, and nonfat milk. Whisk until the mixture is well blended and set aside.
3
Spray a medium skillet (preferably ovenproof) with cooking spray and heat over medium heat.
4
Add the asparagus and sliced onions to the skillet. Season with salt and pepper. Sauté for about 3 minutes, stirring frequently, until the vegetables are crisp-tender.
5
Add the coarsely chopped tomatoes to the skillet and cook for an additional minute, stirring occasionally.
6
Pour the Egg Beaters mixture over the sautéed vegetables in the skillet, ensuring even distribution.
7
Reduce the heat to low and cover the skillet with a lid. Allow it to cook for approximately 12 minutes or until the bottom is set but the top is slightly moist.
8
Carefully remove the lid from the skillet and transfer it to the oven. Broil for 2 minutes, just long enough for the top to set without browning.
9
Once done, remove the skillet from the oven and let it cool for a minute. Cut the frittata into 4 wedges and serve warm. Enjoy your healthy start to the day!
Nutrition Information
2
Fat
4
Carbs
7
Protein
0.5
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Healthy Asparagus and Swiss Cheese Frittata?
It is a nutritious breakfast dish made with Egg Beaters, reduced-fat Swiss cheese, and fresh vegetables like asparagus and tomatoes.
How many calories are in one serving?
Each serving contains 60 calories.
Is this recipe considered low carb?
Yes, with only 4 grams of carbohydrates per serving, it is a low carb breakfast option.
How many servings does this recipe yield?
This recipe makes 4 servings.
What is the protein content per serving?
There are 7 grams of protein in each serving.
What type of egg product is used?
The recipe uses 1.5 cups of Egg Beaters egg substitute.
What kind of cheese is recommended for this frittata?
The recipe calls for 1/2 cup of shredded reduced-fat Swiss cheese.
Can I use regular milk?
The recipe specifies 1/4 cup of nonfat milk to keep it healthy.
How should I prepare the asparagus?
The 10 asparagus spears should be cut into 1-inch lengths.
What is the fat content per serving?
Each serving contains 2 grams of fat.
How much fiber is in this dish?
There is 0.5 grams of fiber per serving.
How long do I sauté the asparagus and onions?
Sauté them for about 3 minutes until they are crisp-tender.
When do I add the tomatoes?
Add the coarsely chopped tomatoes after the asparagus and onions have sautéed for 3 minutes, then cook for one additional minute.
What is the broiler setting for this recipe?
Preheat your broiler to high.
How long does the frittata cook on the stovetop?
It should cook covered on low heat for approximately 12 minutes.
How long should I broil the frittata?
Broil the frittata for 2 minutes to set the top without browning.
Do I need to grease the skillet?
Yes, spray a medium ovenproof skillet with cooking spray before heating.
Is this recipe good for meal prep?
Yes, it is perfect for meal prepping as it can be enjoyed hot or cold.
What seasonings are used in this recipe?
The recipe uses 1/4 teaspoon of salt and 1/8 teaspoon of ground black pepper.
How should the onion be prepared?
The small onion should be thinly sliced.
How do I serve the frittata?
Once done, let it cool for a minute and cut it into 4 wedges.
What is the cooking heat for the vegetables?
The vegetables should be sautéed over medium heat.
Should the skillet be covered while cooking?
Yes, cover the skillet with a lid while cooking the egg mixture on low heat.
How many asparagus spears are needed?
You will need 10 asparagus spears.
Can I eat this frittata cold?
Yes, this versatile frittata can be enjoyed either hot or cold.
Is this a high protein meal?
Yes, it is described as a protein-packed breakfast option.
What type of skillet is best for this recipe?
A medium skillet that is preferably ovenproof is best.
What is the preparation for the tomato?
The medium tomato should be coarsely chopped.
What are the main tags for this recipe?
The tags include breakfast, healthy, asparagus, frittata, low fat, and low carb.
How much salt is in the recipe?
The recipe calls for 1/4 teaspoon of salt.