Asparagus and Leek Frittata
Fritattas look a bit like quiches without crusts, and are often cut into wedges.
Great hot or cold, they are really a form of omelet, but egg whites make the mixture puff. Eaten for breakfast,
brunch, lunch, picnics, and dinner, fritattas are versatile and this version is particularly nice for spring given the great asparagus and leek available during this season.
1 tablespoon extra-virgin olive oil
1 medium leek, white and some green parts, halved lengthwise, rinsed, and thiny sliced
¾ pound thin asparagus, tips left whole and stems sliced ¼” thick
2 tablespoons broth
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
2 tablespoons chopped flat-leaf parsley
1 tablespoon snipped fresh chives
2 egg whites
3 tablespoons crumbled feta cheese
Preheat the broiler.
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.
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.
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.
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.
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.
Cut into wedges to serve.
Makes 6 servings
Per serving: 131 calories, 10 g. protein, 4 g carbohydrates, 9 g fat, 3 g saturated fat, 217 mg cholesterol, 2 g dietary fiber, 248 mg sodium
Adapted from Meals that Heal, by Anne Egan and Regina
Ragone, M.S., R.D. Copyright (c) 2001 by Rodale, Inc. Reprinted by permission of Rodale Press.
Adapted from Meals that Heal, by Anne Egan and Regina Ragone, M.S., R.D.