Savory Asparagus and Rocket Frittata
This delightful asparagus and rocket frittata is perfect for a nutritious lunch or breakfast. Easy to prepare and packed with fresh ingredients, it's part of Day 6 on the 21 Day Wonder Diet. Serve it either hot or cold, and enjoy the convenience of making it the night before for an effortless meal the next day. Finish the meal with a refreshing small apple as your afternoon snack to keep your diet plan on track.
2
Servings
120
Calories
9
Ingredients
Ingredients
cooking spray
as needed (for coating the pan)
red onion
1 small (sliced thinly)
asparagus
170 g (trimmed and cut into 2cm pieces)
eggs
2 (whisked)
egg whites
2 (whisked)
low fat cottage cheese
2 tablespoons (none)
baby rocket
40 g (none)
lemon juice
2 tablespoons (freshly squeezed)
baby capers
2 teaspoons (rinsed and drained)
Instructions
1
1. Preheat your oven grill to medium-high, ensuring it's ready to finish off the frittata.
2
2. Lightly coat a small frying pan with cooking spray and place it over medium heat. Add the sliced red onion and cook, stirring frequently, for about 1 minute until it begins to soften.
3
3. Add the prepared asparagus to the pan and continue to cook, stirring occasionally, for an additional 2 minutes until it's bright green and slightly tender.
4
4. In a medium jug, whisk together the eggs, egg whites, and low-fat cottage cheese until well combined.
5
5. Pour the egg mixture evenly over the cooked onion and asparagus in the pan. Let it cook, uncovered, for about 5 minutes or until the edges are set and the bottom is browned.
6
6. Carefully transfer the pan to the preheated grill and allow the frittata to cook for another 5 minutes, or until the top is set and lightly golden.
7
7. In a separate bowl, toss the baby rocket with lemon juice and rinsed capers to prepare the salad.
8
8. Serve the warm frittata with the fresh rocket salad, and enjoy your healthy meal.
Nutrition Information
6g
Fat
6g
Carbs
9g
Protein
1.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is called Savory Asparagus and Rocket Frittata.
Which diet plan does this recipe belong to?
It is part of the 21 Day Wonder Diet.
Which day of the diet is this frittata suggested for?
This recipe is suggested for Day 6 of the diet plan.
Can this frittata be eaten cold?
Yes, it can be served either hot or cold.
How many servings does this recipe make?
This recipe makes 2 servings.
How many calories are in a single serving?
Each serving contains 120 calories.
What is the protein content per serving?
There are 9 grams of protein per serving.
How much fat is in one serving of the frittata?
One serving contains 6 grams of fat.
What is the carbohydrate count per serving?
Each serving has 6 grams of carbohydrates.
How much fiber does this meal provide?
The meal provides 1.5 grams of fiber per serving.
What snack is recommended to finish this meal?
A refreshing small apple is recommended as an afternoon snack.
Can I prepare this meal in advance?
Yes, it is convenient for making the night before for an effortless meal the next day.
What temperature should the oven grill be set to?
The oven grill should be preheated to medium-high.
How should the frying pan be prepared?
Lightly coat a small frying pan with cooking spray and place it over medium heat.
How should the red onion be sliced?
One small red onion should be sliced thinly.
How long do you cook the red onion?
Cook the onion for about 1 minute until it begins to soften.
How much asparagus is required?
The recipe calls for 170 grams of asparagus.
How should the asparagus be cut?
The asparagus should be trimmed and cut into 2cm pieces.
What is the cooking time for the asparagus in the pan?
Cook it for 2 minutes until it is bright green and slightly tender.
What ingredients are whisked together for the egg mixture?
Whisk together 2 eggs, 2 egg whites, and 2 tablespoons of low-fat cottage cheese.
How many whole eggs are needed?
The recipe requires 2 whole eggs.
How many egg whites are used?
The recipe requires 2 egg whites.
How long should the egg mixture cook on the stove?
Cook uncovered for about 5 minutes or until the edges are set and the bottom is browned.
What is the final cooking step for the frittata?
Transfer the pan to the grill and cook for 5 minutes until the top is set and golden.
What are the components of the side salad?
The salad consists of baby rocket, lemon juice, and rinsed capers.
How much baby rocket is used?
The recipe uses 40 grams of baby rocket.
How much lemon juice is added to the salad?
The salad uses 2 tablespoons of freshly squeezed lemon juice.
How many baby capers are needed?
You will need 2 teaspoons of rinsed and drained baby capers.
How many total ingredients are in this recipe?
There are 9 ingredients in total.
Is this recipe suitable for vegetarians?
Yes, the recipe is tagged as vegetarian.