Asparagus Frittata

Serves: 4

Nutrition Information Per Serving:

calories total fat sat fat protein fiber sodium (mg) carbs ww pts
169 6 2 17 3 277 12 3

recipe ingredients
1 Tbs. canola oil
1 medium onion, chopped
2 garlic cloves, minced
3 cups coarsely chopped asparagus
2 cups egg substitute
1 Tbs. fresh basil leaves, chopped
1/2 cup shredded low-fat mozzarella cheese
2 Tbs. bread crumbs
Salt and pepper to taste

recipe directions
Heat oil in a 12-inch nonstick frying pan over medium-high heat. Saute onion, garlic and asparagus, stirring occasionally until vegetables are soft, 5 to 6 minutes; set aside.In medium bowl, beat egg substitute; add cooked vegetables, basil, cheese, bread crumbs, salt and pepper. Set aside.

Spray frying pan with nonstick cooking spray; pour in egg mixture. Cover and cook over medium heat, occasionally uncovering and gently lifting sides of frittata with spatula to let uncooked egg run under cooked part to set. Continue cooking and lifting sides until center is nearly firm, 4 to 5 minutes. Remove pan from heat; remove lid. Cover pan with large round plate or pizza pan; carefully flip pan and plate over together. Remove pan from plate; carefully slide frittata, uncooked side down, back into pan. Cook until bottom turns golden 4 to 5 minutes. Slide frittata onto serving platter. Serve immediately garnished with lemon wedges.


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Posts By 3FC
  • Edith

    I added a few mushrooms to the basic recipe. Its makes a lovely quick and easy dinner when fresh asparagus are in season. I served it with a green salad and whole wheat rolls. My husband thought it was delicious and didn’t even realize that it didn’t contain any “real” eggs.

  • Shelton


  • Leksi Wit

    I find that cooking with substitutes slows my metabolic rate. I prefer using real eggs, which coincidentally taste better and offer a ton of protein, which my body craves. I’ve lost 30 lbs and have kept it off for 2 years and running (I’m currently 140 lbs and 5’9 BMI: 21, and I’m 31 yo). I eat about half a dozen eggs per week between recipes and the occasional hardboiled egg and I have superhealthy cholesterol and triglyceride levels. I do not use non-natural substitutes for anything in my diet — i.e. Instead of sugar, I sometimes use honey, but not aspartame and instead of oil, I’ll often sautee vegetables on my seasoned frying pan with water. I eat only organic meat or meat from the local Amish farms (and when I have beef, it’s grass-fed). I am rarely hungry, yet I went from being overweight to thin in just over a year’s time about 3 years ago by changing by diet to a more natural one with easily identifiable food.

    ** Also, cooking spray is full of fat just like regular oil, despite what the label reads: Which is 0grams of fat, but that’s if you spray for 1/5th of a second which is almost humanly impossible. The impossibly fast spray time lowers the serving size to be so small, the product can get away with 0 everything which is a whopping lie as it has the same fat levels of liquid oil. I prefer to use cold-pressed olive oil, over which I have better portioning control than a spray can.