Asparagus Tomato Frittata
A frittata is an Italian omelet, but with a variety of veggies, meat, and cheese; it’s not just for breakfast. The way to prepare a frittata is in a well-seasoned cast iron skillet that can go from stovetop to oven.
1 pound 92% lean ground beef or 96% lean ground round (I think it’s better with ½ pound)
2 shallots, finely chopped
½ pound asparagus, cut into 1 ½ -inch pieces
1 teaspoon salt
1 teaspoon Italian seasoning
¼ cup chopped fresh basil
1 (16-ounce) container egg substitute or 8 large eggs
2 Roma tomatoes, sliced
¼ teaspoon freshly ground pepper
Cook beef and shallots over medium-high heat in a 12-inch lightly greased oven-proof skillet 5 minutes or until beef is lightly browned; drain.
Add asparagus, salt and Italian seasoning and sauté 5 to 7 minutes or until tender, stirring constantly. Stir in basil and cook 2 more minutes.
Reduce heat to medium. Pour eggs over beef mixture. Cover and cook until edges are set and bottom is lightly browned about 5 minutes.
Add tomatoes over eggs. Broil frittata 5 to 7 minutes or until cooked through. Cut into 8 wedges; sprinkle with pepper if desired.
Nutrition per serving:
Using 92% lean ground beef – 240 calories, 9.2 gm fat, 3 gm sat fat, 33.7 gm protein, 6.8 gm carbohydrate, 1.2 gm fiber, 60 mg cholesterol, 6.1 mg iron, 845 mg.
Using 96% lean ground round – 220 calories, 4.7 gm fat, 2 gm sat fat, 36.7 gm protein, 6.8 gm carbohydrate, 1.2 gm fiber, 60 mg cholesterol, 4.3 mg iron, 860 mg sodium.
Per portion: 1 vegetable, 4 very lean proteins
Source: Laura’s Lean Beef website