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.
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
- Preheat the oven to 350°. Wipe the inside of 12 muffin cups lightly with oil or cooking spray.
- 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.
- 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.
- 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