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Wild Rice, Asparagus, and Goat Cheese Frittata

Karry Hosford
Yield 4 servings (serving size: 1 wedge)
Delicately seasoned with basil and lemon rind, this frittata spotlights the contrasting flavors of asparagus, green onions, and grape tomatoes. Wild rice brings an earthy nuttiness and makes this dish a light meal in itself. Experiment with whatever produce is in season or is your preference--fresh peas and mint, for example.

Ingredients

  • 2 tablespoons water
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 5 large eggs
  • 4 large egg whites
  • Cooking spray
  • 1 cup (1-inch) slices asparagus (about 1/4 pound)
  • 1 garlic clove, minced
  • 1 cup thinly sliced green onions
  • 1/2 cup halved grape tomatoes
  • 1/2 cup cooked wild rice
  • 1/4 cup thinly sliced fresh basil
  • 1 teaspoon grated lemon rind
  • 1/4 cup (1 ounce) crumbled goat cheese

Nutrition Information

  • calories 172
  • caloriesfromfat 42 %
  • fat 8 g
  • satfat 3.1 g
  • monofat 2.8 g
  • polyfat 1 g
  • protein 14.4 g
  • carbohydrate 10.2 g
  • fiber 2.4 g
  • cholesterol 269 mg
  • iron 1.6 mg
  • sodium 461 mg
  • calcium 57 mg

How to Make It

  1. Preheat broiler.

  2. Combine first 5 ingredients, stirring well with a whisk; set aside.

  3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add asparagus and garlic, and sauté 2 minutes. Add onions, and sauté 1 minute or until asparagus is crisp-tender. Add tomatoes, rice, basil, and rind; cook 1 minute or until thoroughly heated. Reduce heat to medium. Pat mixture into an even layer in pan; sprinkle with cheese. Pour egg mixture over rice mixture; cook 4 minutes or until almost set.

  4. Wrap handle of pan with foil; broil 4 minutes or until golden brown and set.