A frittata, similar to an omelet, can take on whatever vegetables and seasonings you throw at it. Roasted asparagus is the star of this one-dish wonder with its unique flavor and tender appeal. Soothing to the body, asparagus helps energize the kidneys, making it a great vegetable to start the day. Because it’s not commercially grown with pesticides, you can skip the organic variety, and instead look for stalks of uniform size for even cooking. Roast the asparagus the night before, while you’re making dinner, to expedite preparation in the morning.
10 medium asparagus spears, ends trimmed
2 teaspoons extra-virgin olive oil, divided
Freshly ground black pepper
4 large eggs
½ teaspoon onion powder
¼ cup chopped parsley
1 Preheat the oven to 450°F.
2 Toss the asparagus with 1 teaspoon of olive oil and season with pepper. Transfer to a baking pan and roast, stirring occasionally, for 20 minutes, until the spears are browned and tender.
3 In a small bowl, beat the eggs with the onion powder and parsley. Season with pepper.
4 Cut the asparagus spears into 1-inch pieces and arrange in a medium skillet. Drizzle with the remaining oil, and shake the pan to distribute.
5 Pour the egg mixture into the skillet, and cook over medium heat. When the egg is well set on the bottom and nearly set on the top, cover it with a plate, invert the pan so the frittata is on the plate, and then slide it back into the pan with the cooked-side up. Continue to cook for about 30 more seconds, until firm.
Substitution tip: For an entirely different flavor, try a veggie frittata with mushrooms, red bell peppers, spinach, or broccoli.
Per Serving Calories: 102; Total Fat: 8g; Saturated Fat: 2g; Cholesterol: 104mg; Carbohydrates: 4g; Fiber: 2g; Protein: 6g; Phosphorus: 103mg; Potassium: 248mg; Sodium: 46mg