I'm loving eggs right now, I must be needing the niacin. Not sure where the idea for this one came from, all of these ingredients just sounded like they belonged together! If you dislike blue cheese, you may substitute feta.
My hubby, Mr. Egg-Avoider, was really excited about this dinner and he stated that he enjoyed it immensely. GOAL!
Asparagus Blue Cheese Frittata
6 egg whites
1/4 tsp salt
1/4 tsp fresh ground black pepper
1/2 cup skim milk
1 tsp hot sauce of your choice (optional)
2 tsp olive oil
1/2 bunch asparagus, thick ends trimmed
Olive oil spray
1/2 tsp vegetable seasoning (or seasoning mix of your choice-- Cajun would be yummy)
1/2 cup red onion, coarsely chopped
1/4 cup crumbled blue cheese
Preheat oven to 400 degrees. Spray a baking sheet with olive oil spray, then place asparagus spears onto tray. Spray spears with olive oil, then sprinkle with vegetable seasoning. Bake for 8-10 minutes, until tender. Remove from oven and set aside, keep oven heated.
Whisk together eggs, egg whites, milk, hot sauce, and salt and pepper. Set mixture aside.
In a cast iron skillet, heat olive oil on medium heat. Add onion and saute until fragrant. Add egg mixture to skillet and stir to combine onions into eggs. Allow to cook on stove top for ~10 minutes, or until bottom is set. Spread cooked asparagus spears evenly onto surface of the egg mixture, then sprinkle blue cheese on top. Place skillet into heated oven and bake for ~12-14 minutes, or until eggs are completely set and frittata pulls away from edges of the skillet.
Remove from oven and use a large spatula to loosen frittata from pan and transfer to a serving plate. Cut into quarters and serve!
Nutrition Info per 1/4 frittata: 155 calories, 8 g fat, 14 g protein, 5 g carbohydrates, 1 g fiber