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Asparagus and Pea Individual Frittatas

April 12, 2015 By Marge Perry

Asparagus and Pea Individual Frittata

 

It’s Spring, people. I know, because little green shoots finally appeared above the soil; because I awoke to the sound of chirping and whistles; and because I can leave my window open a crack and hear children playing.

In my world, Spring is eggs and asparagus and peas. Oh, and a signal that I can no longer hide my Holiday Five under big bulky sweaters. So yes, it is also time to get more vigilant about the calories I consume.

These delightful individual frittatas are just the thing. I can eat two for breakfast or lunch– for only 215 calories!– or have one as a tide-me-over snack. In addition to being incredibly tasty and satisfying, these portable little powerhouses have a hefty amount of protein, which means they’ll help stave off my hunger longer.

They are just what I need right now.

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Asparagus and Pea Individual Frittatas

These keep well in the refrigerator for several days, and are equally good served warm or at room temperature. They make a terrific brown-bag lunch.

1 tablespoon olive oil

½ cup chopped red onion

8 ounces asparagus, trimmed and cut in ½-inch pieces

1 cup frozen petite peas

¼ cup drained oil-packed sun-dried tomatoes, chopped

12 large eggs

1/3 cup grated pecorino-Romano

3 tablespoons chopped scallions

½ teaspoon salt

¼ teaspoon pepper

 

  1. Preheat the oven to 350°. Wipe the inside of 12 muffin cups lightly with oil or cooking spray.
  2. Heat the oil in a large nonstick skillet over medium high; add the onion and until softened, about 2-3 minutes. Add the asparagus and peas and cook until they are bright green, about 3 minutes. Stir in the sun dried tomatoes; cook 1 minute and remove from the heat. Divide the mixture evenly in the 12 muffin cups.
  3. Whisk the eggs, cheese, salt and pepper together; pour into the muffin cups. Note: This is easiest to do when you transfer the egg mixture to a large liquid measuring cup with a spout.
  4. Bake until the frittatas are puffed and firm in the center; about 20 minutes. Serve warm or at room temperature.

Makes 6 servings

Nutritional analysis for each serving: 215 calories, 18 g protein, 9 g carbohydrates, 3 g fiber, 12 g fat, 5 g saturated fat, 482 mg sodium

Filed Under: Breakfast and Brunch, Egg Dishes, Fast and Easy, Great for Gatherings, Meatless Mains, Recipes

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Comments

  1. Anne Carter says

    April 12, 2015 at 8:10 pm

    Happy Spring, Marge! These look great, will definitely give them a shot.

  2. Hyun says

    April 18, 2015 at 9:33 pm

    I had these at a friend’s home. They are delicious. I am going to make them for myself.

    • Marge Perry says

      April 18, 2015 at 9:46 pm

      They’re simple to make– enjoy!

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I make my living writing, teaching and speaking about food and travel. In the name of work, I (have to!) eat a lot, meet interesting people (many of whom, like me, are passionate about their work) and travel near and far to see where and how food is made, grown or raised. I am saved from a life of extreme obesity by the fact that I truly love to exercise, but I am always one forkful away from not being able to button my jeans. Mine is a sweet and savory life.

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