“You can put your favorite veggies, meats, bacon, sausage, or cheese into a frittata tailored just for you. You can add fewer eggs to make it very thin, or more eggs to make it thick. The old method was to first saute the vegetables and meats in oil and then add the eggs. For a low-calorie version I steam the veggies in the microwave first and then continue using just enough oil to hold the shape of the frittata. That way the vegetables are not drenched in oil. I prefer a healthier, thin frittata with lots of veggies, no meat and no cheese. This simple recipe is one of my favorites. It must be something about the asparagus, onion, and potato combo that makes it so good you don’t need all that extra stuff!
The technique of placing the dinner plate on top of the frittata and flipping the pan over, then sliding the frittata back into the pan has to be done quickly, but don’t be afraid to try it! It works! It is actually beautiful the way it turns out! A masterpiece on the plate! And done in no time!
One serving is only 122 calories and 3 Weight Watcher Points. Enjoy!”
|6 extra-large eggs|
|1 small potato, peeled and thinly sliced|
|1 pound (1 bunch) fresh asparagus, trimmed, cut into 2-inch lengths|
|1/2 small onion, thinly sliced|
|2 tablespoons oil|
|1-1/2 teaspoons salt, divided|
|1 teaspoon black pepper, divided|
1. Place the asparagus, onions, and potatoes in a microwaveable steamer, season with 3/4 teaspoon salt and 1/2 teaspoon black pepper, and steam them for 5 minutes or until they are almost soft. (You can also use a steamer basket pan on top of the stove.) Set aside.
2. In a medium bowl, beat the eggs and the remaining 3/4 teaspoon salt and 1/2 teaspoon black pepper together. Set aside.
3. In a large 12-inch skillet, heat the oil over medium heat.
4. Add the steamed asparagus, onions, and potatoes and sauté them in the oil for just a minute.
5. Pour the eggs over the asparagus, onions, and potatoes. Do not scramble the eggs in the pan, just pour them in.
6. Let the eggs cook in the pan without touching them for a minute, then push any uncooked eggs with a spatula to the edge of pan so the liquid eggs go to the rim and slip underneath. Continue this way, tilting the pan if you need to, until most of the eggs on top are cooked. It will still be a little wet and liquidy on top; that’s okay.
7. Get an 10-inch ceramic dinner plate and place it upside down on top of the frittata.
8. Tip the skillet quickly upside down so frittata moves onto the plate.
9. Slide the frittata back into the skillet so the uncooked side now goes back into the bottom of the skillet.
10. Let that side of the frittata cook for just a minute more.
11. Slide the frittata onto a clean serving plate. Cut into 6 wedges.
Asparagus and Potato Frittata
Servings Per Recipe: 6 wedges
Amount Per Serving: 1 wedge
Calories from Fat: 72
% Daily Value *
Total Fat 8g 12%
Saturated Fat 2g 10%
Cholesterol 143mg 48%
Sodium 439mg 18%
Total Carbohydrates 6g 2%
Dietary Fiber 2g 8%
Protein 6g 11%
Vitamin A 12%
Vitamin C 12%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.