Asparagus Frittata With Rocket (21 Day Wonder Diet: Day 6)

May 29, 2023May 29, 20230 0
Asparagus Frittata With Rocket - A Delicious and Nutritious Meal
in Breakfast/Brunch

Prep

10 min

Cook

10 min

Ready In

20 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

cooking spray
1 small red onion , sliced thinly
170 g asparagus , trimmed and cut into 2cm pieces
2 eggs
2 egg whites
2 tablespoons low fat cottage cheese
40 g baby rocket
2 tablespoons lemon juice
2 teaspoons baby capers , rinsed and drained

Nutrision Information

Servings Per Recipe
2
Calories
206
Sugar
3g
Fat
9g
Asparagus frittata with rocket is a classic Italian dish that is enjoyed at any time of the day. Made with fresh eggs, asparagus, cottage cheese, and rocket, this recipe is a perfect spring dish to add some zing to your meal. This light and healthy meal is quick and easy to make is perfect for breakfast, lunch, or a light dinner. The combination of ingredients makes this frittata both flavorful and filling, making it a go-to for meal prepping and batch cooking. One of the best features of this recipe is that it is perfect for anyone looking to eat healthily without sacrificing flavor.

Instructions

1.Preheat the grill to high heat.
2.Heat a non-stick frying pan over medium-high heat and coat the pan with cooking spray.
3.Add the sliced red onion and asparagus to the pan and cook for 3-4 minutes until softened.
4.In a mixing bowl, whisk together the eggs and egg whites, and then stir in the cottage cheese.
5.Pour the egg mixture into the frying pan and cook for 3-4 minutes or until set around the edges.
6.Place the frying pan under the grill for 2-3 minutes or until the surface is set and top is golden.
7.In a small mixing bowl, whisk together the lemon juice and baby capers.
8.Cut the frittata into slices and serve on plates with rocket on top. Drizzle with the lemon and caper dressing before serving.

PROS

This asparagus frittata with rocket is an excellent source of protein, healthy fats, and nutrients.
It is low in calories and low in fat, making it perfect for weight loss diets.
The recipe is quick and easy to make, making it perfect for a healthy breakfast or brunch option.

CONS

The asparagus may become overcooked if left too long in the pan, and the frittata might become dry if overcooked under the grill.
So, it is essential to carefully monitor its cooking progress.
The recipe may require some time and effort to trim and prepare the asparagus.

HEALTH & BENEFITS

The asparagus in this recipe is rich in vitamins C, E and K, folate, and fiber. These nutrients help boost immunity, support healthy digestion, lower blood pressure and reduce inflammation. Rocket, on the other hand, is incredibly nutrient-dense, containing vitamins A, C, and K, as well as antioxidants that help protect against cancer, cardiovascular diseases and aging.

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