Spring Onion Frittata
- English
- Español
Appropriate for
Diets
Ingredients
- 2 tablespoons olive oil
- 1 shallot, minced
- 3 garlic cloves, minced
- 1 ½ cups asparagus chopping ¼”
- ⅛ teaspoon salt
- ½ teaspoon black pepper
- 8 eggs
- 1 bunch green onions, green and white parts, chopped
- ½ cup chives, chopped
- 1 lemon, zested
- ¾ cup whole milk
- 1 cup Swiss cheese, shredded
Directions
- Heat oil in a sauté pan over medium high heat. Add shallot and garlic. Cook until translucent, about 5 minutes. Add asparagus, salt and pepper. Cook 5 minutes more, until the asparagus is tender and bright green. Set aside.
- In a bowl, whisk eggs. Add green onion, chives, lemon zest, milk and cheese. Add cooked asparagus mixture. Mix to combine.
- Pour into a 8-9” pie plate. Bake at 400’F for 20-25 minutes, or until the center is set.
Dietitian Notes/Substitutions:
- For a complete meal and to add even more vegetables, serve this frittata with a simple side salad dressed with oil and vinegar. Consider a slice of whole grain toast or fruit for some healthy carbohydrate.
- Experiment with your favorite vegetables. Tomato, leeks, broccoli and zucchini are all delicious additions to any frittata or quiche.
- For a lower phosphorus option, swap the whole milk with a plant-based milk without phosphorus additives. For even lower phosphorus, and more protein, use 4 whole eggs and 4-6 egg whites.
Meal types
Nutritional information
190 calories
14 g fat
5 g saturated fat
201 mg cholesterol
142 mg sodium
5 g carbohydrate
1 g fiber
0 g added sugar
12 g protein
194 mg calcium
221 mg potassium
278 mg phosphorus
1.1 mg iron
1.4 mcg vitamin D