Photo by: Karry Hosford

Wild Rice, Asparagus, and Goat Cheese Frittata

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.

  • Yield: 4 servings (serving size: 1 wedge)


  • 2 tablespoons water
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 5 none large eggs
  • 4 none large egg whites
  • none Cooking spray
  • 1 cup (1-inch) slices asparagus (about 1/4 pound)
  • 1 none 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


Preheat broiler.

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

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.

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

Nutritional Information

Amount per serving
  • Calories: 172none
  • Calories from fat: 42%
  • Fat: 8g
  • Saturated fat: 3.1g
  • Monounsaturated fat: 2.8g
  • Polyunsaturated fat: 1g
  • Protein: 14.4g
  • Carbohydrate: 10.2g
  • Fiber: 2.4g
  • Cholesterol: 269mg
  • Iron: 1.6mg
  • Sodium: 461mg
  • Calcium: 57mg

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Wild Rice, Asparagus, and Goat Cheese Frittata Recipe