Feta, Green Onion, and Asparagus Frittata [Bulkbites.com]

• Servings: 4
• Time: 15 minutes

Eggs are nutritious in that they contain protein, calcium, vitamin B12, magnesium, vitamin B6, iron, vitamin D, vitamin A and potassium. Eating eggs helps to build muscles and reduce the cholesterol levels in the body. Asparagus is rich in potassium, dietary fiber, protein, magnesium, vitamin A, iron, vitamin C, vitamin B6 and calcium. Including asparagus in your diet helps to strengthen the immune system and controls the blood sugar levels in the body.

Nutrition

• calories: 177
• protein: 15
• carbs: 6
• fat: 10
• saturated fat: 4.46
• polyunsaturated fat: 1.53
• monounsaturated fat: 3.4
• cholesterol: 291
• sodium: 292
• potassium: 253
• dietary fiber: 1.17
• sugars: 2.26
• vitamin a: 156
• vitamin c: 3
• calcium: 126
• iron: 3
• magnesium: 0
• complex carbs: 2.57
• other fats: 0.61

Ingredients

• 0.3 cup 1% low fat milk
• 2 large Egg, white, raw, fresh
• 2 oz Cheese, feta
• 1 dash Salt, table
• 1 dash Spices, pepper, black
• 8 spear, extra large Asparagus, raw
• 6 large Egg, whole, raw, fresh
• 0.3 1 cup Chopped Green Onions
• 2 tbsp chopped Shallots, raw

Instructions

• In a bowl, combine milk, eggs, egg whites, salt and pepper.
• Place a large pan (about 9”) over medium heat.
• Arrange asparagus, green onions and shallots in layers in the pan. Sprinkle cheese over the layers.
• Pour the egg mixture carefully over the cheese and allow cooking until the eggs are partially set.
• Turn the frittata and continue to heat until it browns lightly. Remove from the pan and serve hot.