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Vegetarian Asparagus Frittata Casserole


Serves: 8

Prep Time: 20 minutes

Cooking Time: 35 minutes

Difficulty: Easy

Comments

This is a simple low calorie and low carbohydrate vegetarian dish.

Ingredients

1 1/2 pounds asparagus, trimmed and cut into 1 inch pieces

1 pepper(s), bell, red, yellow, or green, diced

8 ounces mushrooms, Crimini or button or combo, sliced

1 zucchini(s), diced

1/2 onion(s), red, diced

10 egg(s), large, Use 5 whole and 5 whites

1 cup milk, 1% fat

1/4 cup parmesan cheese, grated

1/2 teaspoon salt

1/4 teaspoon pepper, black, ground

1/2 cup cheese, cheddar, light, shredded

1/4 teaspoon garlic powder

cooking spray

Preparation

Preheat oven to 350 degrees. Spray a 9 X 13 inch baking dish with cooking spray. Place eggs (5 whole eggs and 5 egg whites, discard unused yolks), milk, salt, pepper and garlic powder in a large mixing bowl and whisk together. Place a large skillet over medium heat. Add oil, onion and peppers and stir. Cook for 1 minute, then add mushrooms and stir. Cook for another minute, then add zucchini. Stir and cook for 1 minute, then add asparagus. Stir together and cook for 1 to 2 minutes until asparagus are crisp tender. Arrange vegetables in the baking dish. Pour egg mixture over vegetables. Top with Parmesan cheese and bake for 35 minutes until a toothpick in the center comes out clean. Remove from oven and top with grated cheddar. Let rest for 10 minutes before cutting.

Nutrition

Per Serving About: 130 calories, 5 g fat, 2.5 g saturated fat, 0 g trans fat, 13 g protein, 11 g carbohydrates, 3 g dietary fiber, 320 mg sodium; WW Points Plus Value 3


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