Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Asparagus and Leek Frittata Recipe

Looking for an easy Asparagus and Leek Frittata recipe? Learn how to make Asparagus and Leek Frittata using healthy ingredients.


Submitted by pjackson1972

Makes 6 servings



From Men's Health. http://www.menshealth.com/cda/recipe.do?site=MensHealth&channel=nutrition&category=food.for.fitness&conitem=7ce099edbbbd201099edbbbd2010cfe793cd____

Recipe Ingredients for Asparagus and Leek Frittata

1 tablespoon extra-virgin olive oil
1 medium leek, white and some green parts halved lengthwise, rinsed, and thinly sliced
3/4 pound asparagus (thin), tips left whole and stems sliced 1/4 " thick
2 tablespoons chicken broth
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped flat-leaf parsley
1 tablespoon snipped fresh chives
6 eggs
2 egg whites,
3 tablespoons feta cheese, crumbled

Recipe Directions for Asparagus and Leek Frittata

  1. Preheat the broiler.

  2. Heat the oil in a medium nonstick skillet with an ovenproof handle over medium-high heat. Add the leek and cook, stirring often, for 3 minutes, or until soft.

  3. Add the asparagus, broth, 1/8 teaspoon each of the salt and pepper, parsley, and chives. Cook, stirring often, for 3 minutes, or until the asparagus is tender-crisp and the broth has evaporated. Spread the asparagus mixture evenly in the bottom of the skillet.

  4. Meanwhile, in a medium bowl, whisk together the eggs, egg whites, cheese, and the remaining 1/8 teaspoon each of the salt and pepper. Pour into the skillet with the asparagus. Shake the skillet to evenly distribute the egg mixture. Reduce the heat to low, cover, and cook, without stirring, for 3 minutes, or until the eggs begin to set at the edges.

  5. With a spatula, lift up an edge of the frittata and tilt the skillet to allow the uncooked mixture to flow to the bottom of the pan.

  6. Place under the broiler. Broil for 1 to 3 minutes, or until the eggs are set on the top and the frittata is lightly puffed.

  7. Cut into wedges to serve.

Categories

Breakfast

Nutrition Facts
Serving Size 140.6g
Amount Per Serving
Calories
122
Calories from Fat
69
% Daily Value*
Total Fat
7.7g
12%
Saturated Fat
2.4g
12%
Trans Fat
0.0g
Cholesterol
190mg
63%
Sodium
250mg
10%
Potassium
235mg
7%
Total Carbohydrates
5.0g
2%
Dietary Fiber
1.5g
6%
Sugars
2.2g
Protein
9.0g
Vitamin A 21% Vitamin C 12%
Calcium 7% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in iron
  • High in phosphorus
  • High in riboflavin
  • Very high in selenium
  • High in vitamin A
  •   Bad points
  • Very high in cholesterol
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement