Frittata Primavera
3 tsp olive oil ¼ cup onion, chopped 1 clove garlic, finely chopped ½ cup fresh asparagus pieces ½ cup canned or frozen artichoke hearts, chopped ½ cup sugar snap peas, strings pulled and cut in ½-inch pieces ¼ tsp dried basil salt and pepper to taste ¾ cup egg substitute or 3 eggs 1 Tbsp plain yogurt, low-fat 1 Tbsp Parmesan cheese, grated |
- Heat 1 teaspoon of the oil in a skillet and cook the onion 2 or 3 minutes or until soft.
- Add the garlic and cook 1 minute more.
- Stir in the asparagus, artichoke hearts, peas, basil, and pepper, and cook, stirring occasionally until tender but still slightly crisp, 3-5 minutes. Set aside.
- Preheat the broiler.
- Beat the egg substitute or eggs with the yogurt and another pinch of pepper.
- Heat the remaining oil in a heavy-bottom skillet. Pour in the egg mixture and cook until just set on the bottom but still wet on the top, 1 minute.
- Scatter the vegetables over the top and set into the oven to finish cooking, 2 minutes.
- Dust the top with the Parmesan cheese, cut into wedges, and serve.
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Yield: 2 servings Each serving provides: Calories: 126 Total fat: 3 g |
Saturated fat: 1 g Carbohydrate: 11 g Sodium: 388 mg Fiber: 2 g |
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Reprinted with the permission of the Department of Health and Human Services.
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