1 tablespoon olive oil
1 medium leek, white part only, chopped (2 cups)
1 bunch asparagus (1 pound), sliced on the bias into ½-inch pieces (2 cups)
6 medium white button mushrooms, sliced (4 ounces)
7 large eggs
¼ cup 1% low-fat milk
¼ cup grated Parmesan cheese
½ teaspoon salt
1/8 teaspoon freshly ground black pepper
Preheat the oven to 375 degrees. Spray a muffin pan with cooking spray.
Heat the oil in a medium skillet over a medium heat. Add the leek, asparagus and mushrooms and cook, stirring occasionally, until the vegetables have softened, about 6 minutes. Allow to cool slightly.
Meanwhile, in a medium bowl, whisk the eggs and milk together. Stir in the Parmesan cheese, the cooked vegetables, salt and pepper.
Distribute the mixture evenly into the muffin pan. Bake until set in the center, 18-20 minutes. Serve warm or at room temperature.
Makes 6 servings
Serving size: 2 mini frittatas
Per serving: Calories 150; Total Fat 9g (Mono Fat 4.8g, Poly Fat 1.5g, Sat Fat 2.8g); Protein 11g; Carb 8g; Fiber 2g; Cholesterol 220mg; Sodium 340mg
Excellent source of: Iodine, Protein, Selenium, Thiamin, Vitamin A, Vitamin K,
Good source of: Calcium, Copper, Folate, Iron, Manganese, Molybdenum, Pantothenic Acid, Phosphorus, Vitamin B6, Vitamin C, Vitamin D
To refrigerate: Allow to cool at room temperature for 30 minutes. Then transfer frittatas to an airtight container and refrigerate for up to 3 days.
In the oven: Place on a baking tray or on foil and warm in a 350 degree oven, uncovered,
for 5-8 minutes.
In the microwave: Place on a microwave safe plate, cover with a vented, domed cover and microwave for 30 seconds per portion.