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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 217.5
  • Total Fat: 7.8 g
  • Cholesterol: 212.5 mg
  • Sodium: 101.8 mg
  • Total Carbs: 20.0 g
  • Dietary Fiber: 4.4 g
  • Protein: 18.6 g

View full nutritional breakdown of Wild Rice, Asparagus, and Goat Cheese Frittata calories by ingredient
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Wild Rice, Asparagus, and Goat Cheese Frittata

Submitted by: ROBEKL01

Introduction

Delicately seasoned with basil and lemon rind, this frittata spotlights the contrasting flavors of asparagus, green onions, and grape tomatoes. Wild rice brings an earthy nuttiness and makes this dish a light meal in itself. Experiment with whatever produce is in season or is your preference--fresh peas and mint, for example. Delicately seasoned with basil and lemon rind, this frittata spotlights the contrasting flavors of asparagus, green onions, and grape tomatoes. Wild rice brings an earthy nuttiness and makes this dish a light meal in itself. Experiment with whatever produce is in season or is your preference--fresh peas and mint, for example.
Number of Servings: 4

Ingredients

    2 tablespoons water
    1/2 teaspoon salt
    1/4 teaspoon freshly ground black pepper
    5 large eggs
    4 large egg whites
    Cooking spray
    1 cup (1-inch) slices asparagus (about 1/4 pound)
    1 garlic clove, minced
    1 cup thinly sliced green onions
    1/2 cup halved grape tomatoes
    1 cup cooked wild rice
    1/4 cup thinly sliced fresh basil
    1 teaspoon grated lemon rind
    4.4 oz crumbled lite goat cheese

Directions

Preheat broiler.
Combine first 5 ingredients, stirring well with a whisk; set aside.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add asparagus and garlic, and sauté 2 minutes. Add onions, and sauté 1 minute or until asparagus is crisp-tender. Add tomatoes, rice, basil, and rind; cook 1 minute or until thoroughly heated. Reduce heat to medium. Pat mixture into an even layer in pan; sprinkle with cheese. Pour egg mixture over rice mixture; cook 4 minutes or until almost set.

Wrap handle of pan with foil; broil 4 minutes or until golden brown and set.

Makes 4 servings.

Number of Servings: 4

Recipe submitted by SparkPeople user ROBEKL01.






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Member Ratings For This Recipe

  • Delicious! I made just a couple changes: dried basil instead of fresh, lemon juice instead of rind and feta instead of goat cheese, just based on what I had. I will definitely make this again! A lot of food for fewer calories. - 5/11/10

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