Asparagus and Veggie Frittata Casserole

Serves: 8

Prep Time: 20 minutes

Cooking Time: 35 minutes

Difficulty: Easy


This is a simple low calorie vegetarian dish and makes a great brunch or breakfast dish. Cut leftovers into squares and reheat it for breakfast during the week. Serve with some whole grain toast to round out your meal.


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

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

8 ounces mushrooms, Crimini or button or combo, sliced

1 zucchini(s), medium, diced

1/2 onion(s), red, diced

10 egg(s), large, use 5 whole eggs and 5 egg whites

1 cup milk, 1% fat

1/4 cup parmesan cheese, grated

1/2 teaspoon salt

1/4 teaspoon pepper, black, ground

1/3 cup cheese, cheddar, reduced fat, shredded

1/4 teaspoon garlic powder

cooking spray


Preheat oven to 350 degrees. Coat a 9 X 13 inch baking dish with cooking spray. Place 5 whole eggs and 5 egg whites (discard the other 5 yolks or use in another recipe), milk, salt, pepper and garlic powder in a large mixing bowl and whisk together. Coat a large skillet with cooking spray, then place over medium heat. Add onion and pepper. Stir and 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 prepared 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 finely grated cheddar. Cool for 10 minutes before cutting.


Per Serving About: 130 calories, 5 g fat, 2.5 g saturated fat, 0 g trans fat, 140 mg cholesterol, 13 g protein, 11 g carbohydrates, 3 g dietary fiber, 320 mg sodium, Exchanges: 1.5 vegetable, 0.5 lean meat, 1 med fat meat, Carb Choices: 1


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