Asparagus and Zucchini Frittata

By Debe Pendice

  • 12 ounces fresh oor one 10-oz package frozen asparagus

  • 1 small yellow bell pepper, cut into strips

  • 1/2 small zucchini, halved lenghtwise and sliced

  • 1/3 cup chopped onion

  • 1/4 cup chopped bottled roasted red peppers, drained

  • 1/3 cup shredded reduced-fat mozzarella cheese

  • 2 cups refrigerated or frozen egg product, thawed, or 8 eggs

  • 1/2 cup fat-free milk

  • 1 tablespoon fresh dill or 1 teaspoon dry

  • 3/4 teaspoon salt

  • 1 teaspoon ground black pepper

  • 2 tablespoons all-purpose flour

  • 3 or 4 tablespoons finely shredded parmesan cheese

  1. eat oven to 250 degree F. Lightly coat a 2 qt. rectangelo\ar baking dish with cooking spray; set aside.

  2. If using fresh asparagus, trim woody bases. Cut into 1" pieces.

  3. In a large saucepan, bring 1 inch water to a boil. Add asparagus, yellow pepper, zucchini and onion. Cover and simmer until just tender. Drain well. Stir in roasted peppers. Spread asparagus-pepper mixture evenly in baking dishand sprinkle with half the mozzarella cheese.

  4. Whisk together the egg product, milk, dill, salt and pepper. Whisk in flour, making sure it is completely combined. Pour over vegetables in baking dish. Bake, uncovered, about 35 minutes or until lightly puffed. Sprinkle with remaining mozzarella and the parmesan. Let stand 10 minutes before serving.

Nutritional Facts

Per Serving
2 g (1 g sat)
414 mg
7 g
7 mg
10 g
1 g

breakfast eggs low fat low cholesterol parmesan ultra-low-carb mozzarella cheese zucchini asparagus high protein low calorie baked

2 replies

Avera 2009-08-16 00:19:12 -0500 Report

Asparagus is such a rich tasting vegetable and with the use of two kinds of cheese in this recipe, it is going to taste even better. Asparagus is excellent cooked with cheese and many people never serve it this delicious way.