eHealth Connection
January 2008

Health eCooking: Asparagus Frittata

Here’s a low-fat, vitamin-rich way to eat better: Asparagus Frittata — a healthful take on an Italian classic that tastes great, provides nutrients and is versatile enough for an elegant Sunday brunch or a laid-back Saturday night supper. Fresh green asparagus is rich in Vitamin B9, and a good source of Vitamin C and fiber. Click here to install the free Adobe Flash plug-in to view this video.

Ingredients

1-1/2 lb. asparagus, trimmed
2-1/2 cups nonfat cottage cheese
4 oz part-skim Mozzarella
1 green onion, coarsely chopped
1/2 cup parsley
1 egg
3 egg whites
1 tsp Dijon mustard
1-1/2 tsp grated Parmesan cheese

Preparation

1. Coat 10-inch quiche pan with nonstick cooking spray.
2. Steam asparagus until tender, about 5 minutes. Cool.
   Reserve tips; chop remainder.
3. Puree cottage cheese, Mozzarella, onion, parsley, egg, egg whites and mustard in processor.
4. Fold in chopped asparagus.
5. Pour mixture into prepared quiche pan.
6. Arrange reserved asparagus tips on top.
7. Sprinkle with Parmesan.
8. Bake in preheated 325-degree oven for 1 hour or until set.

Nutrition Information Per Serving

Calories: 292
Total Fat: 7.5 g
Cholesterol: 77.5 mg
Sodium: 398 mg
Carbohydrates: 24 g
Fiber: 12 g
Sugars: 7.5 g
Protein: 37 g

To make an appointment with a Cooper University Hospital physician at an office near you, call 1-800-8-COOPER (1-800-826-6737) to speak with a member of our physician referral and information service.