Wild Rice, Asparagus, and Goat Cheese Frittata
- Minutes to Prepare:
- Minutes to Cook:
- 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
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.
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.
Nutritional Info 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
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