May 6, 2013

Asparagus and Swiss Cheese Frittata




Spring asparagus, shallots and Swiss cheese is a delicious combination in this slimmed down frittata which is perfect for breakfast, lunch or dinner!


This is really filling, and the leftovers for perfect for lunch or breakfast the next day. Fritattas are also great if you're watching your carbs, and they are so inexpensive to make. I love having a Fritatta for Meatless Mondays with salad on the side.

Whenever asparagus is in season, I buy it and steam it right away to use for quick recipes throughout the week. It's great to add to eggs, salads, served chilled with a simple Dijon Vinaigrette or even to add to paninis (LOVE this asparagus prosciutto panini)!


Asparagus is loaded with nutrients, it's a great source of fiber, vitamin A and C, and it's packed with antioxidants, which makes it a super star in my book!





Asparagus and Swiss Cheese Frittata

Gina's Weight Watcher Recipes
Servings: 4 • Size: 1/4 of frittata Points +: 4 pts Smart Points:
Calories: 226 • Fat: 11 g Carb: 13 g Fiber: 3.5 g Protein: 21 g Sugar: 0 g  
Sodium: 276 (without added salt) • Cholest: 161.9

Ingredients:
  • 1/2 lb asparagus, tough ends trimmed off
  • 1/2 cup shallots, chopped
  • 2 tsp butter
  • 3 large eggs
  • 5 large egg whites
  • 1 tbsp 1% milk
  • 2 tbsp fresh grated Pecorino Romano
  • 3 oz reduced fat Swiss cheese (I used Sargento)
  • salt and fresh pepper to taste

Directions:


Steam asparagus crisp and tender, about 3 to 4 minutes. Thinly slice on the diagonal into 1/2-inch pieces.

Preheat oven to 350°F.

Heat
butter in a 10-inch oven safe skillet over medium heat. Stir in shallots and saute until golden, about 4-5 minutes. Add steamed asparagus, salt and pepper.

In a medium bowl whisk eggs, egg whites, grated cheese, milk, salt, and pepper. Add the swiss cheese and mix well.

Add
eggs to the skillet making sure eggs cover the asparagus. Cook on medium for about 4 minutes, until the edges begin to set. Move the skillet to oven. Cook about 16 to 18 minutes, or until frittata is completely cooked. Serve hot, cut into 4 to 6 equal wedges.

36 comments :

  1. Loved this one, it is a keeper. Hope you don't mind, I'm giving your blog out to many of my friends and family. I just love your blog way too much.

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  2. Mind? Please do! Spread the word and thank you!!

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  3. Yum! Even the kids were happy with this one (ages 8, 11, and 14)

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  4. Awesome that your kids like veggies!!

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  5. Praline McCormack6/18/10, 9:33 PM

    I made a bacon, potato & swiss frittata using your recipe as a base. I just omitted the asparagus, and instead added 3 rounds of breakfast style thick cut canadian bacon (1 point) diced and cooked baby red potatoes (1 point per potato), also diced, and then make it according to your directions, and it is really yummy! Thank for the delicious recipe!

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  6. Sounds delicious! How many points?

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  7. Wow. This was wonderful. Made it for "meatless Monday" and I may make it a weekly tradition! I'm excited to see how it reheats for breakfast tomorrow morning :)

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  8. Hi Gina, I am going to make this frittata tonight for dinner and I put the numbers in my point calculator and it came out as 6 pts+ per serving instead of 4. Did I miscalculate? I'm still going to make it either way!

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  9. I'm not a fan of Swiss cheese. What other kind of cheese would you suggest in its place?

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  10. I just made this. AMAZING! Another great one! You have me on a roll and no one can believe this is healthified cooking. I've spread the word to EVERYONE I know and even those I dont know (so much). Thank you, thank you, thank you!

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  11. Can you find Pecorino Romano in any grocery store? Or what other cheese can you use?

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    Replies
    1. Yes, it's usually available in the fine cheese section. Parmesan cheese would work in it's place.

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  12. Gina,
    Could I bake this and then freeze it?

    Thank you!

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  13. Are the points for the whole dish or per serving?

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  14. According to WW this equals 6 PP not 4. Dish still looks AMAZING and excited to try.
    Thanks!

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  15. I just finished having this for lunch (to make a single serving, I just used 1 egg and 1 egg white), and it was AMAZING! I had leftover grilled asparagus in the fridge, so it came together FAST. Thanks so much for sharing all your wonderful recipes!

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  16. Hey Gina, I LOVE your site even though I don't officially use weight watchers. I am loving the healthy versions of favorite meals and am making this for dinner tonight but adding turkey bacon at the request of my 12 year son.

    Also, It's just my son and I now after big split last year so I recently got asparagus and have plenty left over. I am using some of the leftovers in this dish but I would love to know all the ways you use up a whole bunch of asparagus. Please answer even though I know you posted this a few years ago. LOVE your site!

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    Replies
    1. I usually add them to salad, or just eat it chilled with a balsamic vinaigrette.

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    2. Try making Asparagus lasagna... We love it!

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  17. Yum! My favorite way to eat asparagus is to just quickly pan fry it with a little butter and some bacon, just because that's what my mom did every spring :) The frittata looks delicious!!

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  18. I love how simple and fresh this looks (and, tastes, I'm sure). So perfect for this time of year!

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  19. Gina, I love using egg substitute for these types of dishes. Lowers fat, calories & cholesterol.

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  20. Do you have any suggestions for storing asparagus so that it doesn't go bad so quickly? I buy mine on Sunday and by Wednesday it's getting slimy.

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    Replies
    1. Keep asparagus in a container, I use a drinking glass or small mason jar,
      so it is upright with a little amount of water to keep fresh. This works for me.

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  21. Does anyone know what the amount of eggs I would need if I wanted to use egg beaters instead of the egg/egg white combo?

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  22. This sounds like a wonderful dish for our Father's Day brunch! My dad loves quiche, omelettes, and anything with eggs, but he's supposed to be watching his cholesterol intake. With your flavorful lightened version, it sounds like he wouldn't miss the full-fat original at all!

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  23. I made this last night and it was wonderful! Definitely easy enough for a weeknight meal. Tasty enough that my hubby loves it too! Thanks!

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  24. This is something I would love to take for lunch, any tips for reheating?

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    Replies
    1. You can reheat either in the oven at 350 or in the microwave.

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