Asparagus Zucchini Frittata Recipe

Asparagus-Zucchini Frittata Ingredients:

2/3 pound fresh asparagus or one 5 oz pack of frozen asparagus
½ small zucchini, cut length wise into ¼ inch wide strips
½ small onion, chopped
¼ yellow pepper, chopped into ¼ inch wide strips
½ tablespoon red, sweet pepper, roasted and drained
1 ½ eggs
¼ cup milk, fat free
½ tablespoon dill, snipped
1/8 teaspoon black pepper, freshly ground
Salt to taste

Method:

• Preheat the oven to 350 degree Fahrenheit. Take a rectangular baking dish and spray with cooking oil or butter it lightly. Keep it aside.
• Preferably use fresh asparagus. Wash asparagus thoroughly, cut off the woody bases and discard them. You may even scrap off the scales of asparagus if desired. Then cut asparagus into approximately 1 inch long pieces.
• Take a sauce pan and fill it with water (around 1 inch). Bring the water to boil on a medium flame. Add asparagus, onions and sweet yellow pepper strips. Cook further covering the pan until the pepper and asparagus is tender and crisp. Drain water and add roasted red sweet peppers. Stir thoroughly and spread this mixture on the prepared baking dish. Place zucchini slices on the top of asparagus mixture.
• Break eggs in a large bowl and beat them with the help of a rotary beater or simple a wire whisk. Add snipped dill, milk, freshly ground black pepper and salt to the eggs and mix well. Pour this egg mixture over the contents on the baking dish and place the dish in the oven, uncovered. Bake for about 30-35 minutes or until done. You can check the egg mixture is adequately cooked by inserting a clean knife in the center of the dish. If it comes out clean then your dish is baked, if not then bake for some more time. After done, remove the dish from the oven and let it stand for 10 minutes before serving. You may garnish with extra dill sprigs before serving if desired. This recipe serves two.

Health tip:

• This is a low calorie recipe that provides around 125 calories per serving.
• Preferably use only low fat milk or fat free milk in this recipe.
• This recipe can be a very good choice for people with diabetes.

To reduce the cholesterol content of the recipe use only egg whites instead of whole eggs. Egg yolk is a rich source of cholesterol and fat which can be avoided by replacing egg yolk with egg white.