Recipe for Italian Mushroom, Asparagus and Spinach Frittata

Prep Instructions

  • Yield: 4 servings                                     
  • Cooking Time: 12 minutes  
  • Prep Time: 7 minutes                               
  • Total Time: 20 minutes  

Recipe Ingredients

5 large eggs, 1/4 cup asparagus, cut into 1" lengths and steamed, 1/2 cup plum tomatoes, diced, 1/4 cup mushrooms, sliced, 1/4 cup spinach, shredded, 1/4 cup yellow onions, chopped, 1/2 tablespoon fresh basil, chopped, 1/2 teaspoon fresh garlic, minced, 1/2 teaspoon Italian seasoning, 1/16 teaspoons kosher salt, 1/4 teaspoon ground black pepper, nonstick cooking spray

Cooking Instructions

Preheat oven to 350˚F.   Follow prep technique next to each ingredient.   Mix the eggs with the salt and pepper in a small bowl.   In an oven-safe skillet coated with nonstick cooking spray sauté the mushrooms, adding water to avoid sticking. Follow with the onions, garlic, tomatoes, Italian seasoning and the steamed asparagus. Add the basil and half the egg mixture. Then add spinach and the rest of the egg mixture. As soon as the mixture starts to set, place the skillet in the oven and bake for seven minutes or until eggs are firm.  

Category Tags

Breakfast, Diabetes-friendly, Gluten-free, Good source of protein, Low carbohydrate / low sugar, Peanut-free, Tree nut-free, Vegetarian

Nutritional Data

  • Calories: 105.30
  • Fat: 5.99 grams
  • Saturated Fat: 1.97 grams
  • Cholesterol: 232.50 milligrams
  • Sodium: 172.35 milligrams
  • Carbohydrates: 3.69 grams
  • Fiber: 0.71 gram
  • Sugars: 1.90 grams
  • Protein: 8.66 grams

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