Asparagus Wild Rice Frittata

Delicately seasoned with basil and lemon rind, this frittata spotlights the contrasting flavors asparagus, green onions and grape tomatoes. Wild rice brings an earthy nuttiness and makes the dish a light meal in itself. This recipe comes to us from our friends at

Serves 4

  • cooking spray
  • 2 tablespoons water
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 5 large eggs
  • 4 large egg whites
  • 1 cup asparagus, sliced into 1 inch pieces
  • 1 garlic clove, minced
  • 1 cup green onions, thinly sliced
  • 1/2 cup grape tomatoes, halved
  • 1/2 cup wild rice, cooked according to package directions
  • 1/4 cup fresh basil, thinly sliced
  • 1 teaspoon lemon rind, grated
  • 1 ounce goat cheese, crumbled

Preheat broiler. Prepare a large nonstick skillet with cooking spray.

In a medium sized bowl, combine water, salt, pepper, eggs and egg whites. Whisk until ingredients are mixed and set aside.

Heat the prepared skillet over medium high heat. Sauté the asparagus and garlic for 2 minutes, or until the garlic begins to become fragrant. Add the green onions and sauté for 1 minute, or until the asparagus begins to soften, but is still crisp.

Add the grape tomatoes, cooked rice, sliced basil and lemon rind. Stir to combine thoroughly and cook for 1 minute, or until the rice and vegetables are heated through.

Reduce heat to medium. Spread out the vegetable rice mixture in an even layer in the skillet. Sprinkle with the crumbled goat cheese. Pour the egg mixture into the skillet and cook for 4 minutes, or until the eggs have almost set.

Wrap the handle of the pan with foil and broil for 4 minutes, or until the frittata is golden brown.

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Nutrition Information

Asparagus Wild Rice Frittata

Servings per Recipe: 4

Amount per Serving

Calories:  172

Calories from Fat:  72

Total Fat:  8g

Saturated Fat:  3.1

Cholesterol:  269mg

Sodium:  461mg

Carbohydrates:  10.2g

Dietary Fiber:  2.4g

Protein:  14.4g

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