Asparagus and Bok-Choy Frittata - 9g Carbs, 3g Fiber
From: Food and Wine
Source: Quick from Scratch - Vegetable Main Dishes
When making an Italian frittata, don't limit yourself to traditional
ingredients. The Asian flavors that fill this version offer a real
change of pace. Cook the eggs on top of the stove or in the oven; but
be sure to use moderate heat so they don't turn rubbery.
Active Time: 10 Min
Total Time: 35 Min
Serves: 4
-->For Vegetables
2 Tbsp cooking oil
3 scallions including green tops, sliced thin
1 tsp grated fresh ginger
1 clove garlic, minced
1 small head bok choy (about 3/4 lb), cut into 1-inch pieces
3/4 lb asparagus, tough ends snapped off and discarded, spears cut
into 1-inch pieces
3/4 tsp salt
-->For Frittata
9 eggs, beaten to mix
1/4 tsp fresh-ground black pepper
1 tsp Asian sesame oil
TO PREPARE VEGETABLES: Preheat the oven to 325 degrees F. In a medium
cast-iron or ovenproof nonstick frying pan, heat the cooking oil over
moderate heat. Add the scallions, ginger, and garlic and cook, stirring,
until fragrant, about 30 seconds. Add the bok choy and cook, stirring,
until the leaves wilt, about 2 minutes. Add the asparagus and 1/2 teaspoon
of the salt and continue to cook, stirring occasionally, until the
vegetables are almost tender, about 3 minutes more.
TO PREPARE FRITTATA: Evenly distribute the vegetables in the pan and
then add the eggs, pepper, and the remaining 1/4 teaspoon of salt. Cook
the frittata, without stirring, until the edges start to set, about
2 minutes. Put the frittata in the oven and bake until firm, about
25 minutes. Drizzle the sesame oil over the top.
THE TRUTH ABOUT EGGS: If you've been avoiding eggs for fear of their
high cholesterol content, there's good news: The latest scientific
research shows overwhelming evidence that saturated fat, not dietary cholesterol, is what can affect blood cholesterol. Eggs are nutrient-dense.
In fact, they're the highest-quality source of protein available (after
mother's milk) and they're even low in calories (seventy-five per large
egg). So for almost everyone, eating an egg or two every day is perfectly
fine.
Serves: 4
Nutrition per Serving:
277 Calories, 65% Cal. from Fat, 20g Total Fat, 0g Saturated Fat,
478mg Cholesterol, 638mg Sodium, 18g Protein, 9g Total Carbs,
3g Fiber
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