Mini Frittata

Nutrient Analysis

Low-protein recipe; Makes 9 servings

Sodium

130 mg

Protein

10 g

Potassium

138 mg

Phosphorus

175 mg

Calcium

105 mg

Calories

145 kcal

Fat

10 g

Water

30 g

Carbohydrates

3 g

Experiment even on the simplest food with this egg recipe.

Ingredients


QTY

UNIT

FOOD ITEM

1.)

1

cup

asparagus, blanched and chopped

2.)

1/2

cup

onions, diced and lightly sautéed

3.)

1

tsp

olive oil

4.)

6

pcs

large eggs, beaten

5.)

1

tbsp

fresh ground black pepper

6.)

1

tsp

crushed red pepper flakes

7.)

1

tsp

granulated garlic powder

8.)

1/2

cup

and 2 tablespoons low-fat cream cheese at room temperature

9.)

1/2

cup

Gruyere cheese

10.)

1

pc

Non-stick cooking spray

11.)

1/4

cup

chives, chopped for garnish

Directions

1. Pre-heat oven to 375 F. Blanch asparagus by adding asparagus to a pot of boiling water for 10 seconds.

2. Strain boiling water off and quickly transfer to ready bowl of ice and water. Let cool then strain off water, dry completely and set aside. Lightly sauté onions in olive oil.

3. In large bowl, beat eggs, black pepper, red pepper, garlic powder, and ½ cup cream cheese until well mixed.

4. Fold in Gruyere cheese, sautéed onions, and prepped asparagus. Prepare muffin tin with non-stick cooking spray covering 9 muffin cups. Ladle equal amounts of mixture into the sprayed muffin tin cups.

5. Place muffin tin on sheet tray and bake for 20-25 minutes at 375 F. Remove and let rest for 5 minutes before attempting to remove from pan.

6. Garnish with a ½ teaspoon dollop of cream cheese and sprinkle with chives.

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