Veggie and Cheese Frittata

My first "creative" dish within my meal plan. When my coach said I could add fat free cheese to my diet, I instantly thought of making a frittata for breakfast. Frittatas are easy and you can anything to it. I've made them with bacon, sausage, spinach, tomatoes, olives, feta cheese, parmesan cheese. They're so versatile and great way to add vegetables to your diet! This past Sunday, I kept it simple with asparagus, onions and fat free cheddar cheese. It kept me full for hours (along with the bowl of oats I eat each morning with my eggs). This weekend I'll try another variation. Maybe with kale? Mushrooms? Broccoli? Zucchini? Give my variation a try and let me know which ones are your favorite!  

Veggie and Cheese Frittata 

2 whole eggs

1/2 cup of egg whites

1 small onion

4 or 5 chopped asparagus spears -- Make sure to discard the tougher ends of the spears. 

Salt and Pepper -- Fresh ground pepper is best, but store-bought ground pepper works too. 

1 clove of garlic

1/4 cup of Fat Free Cheddar Cheese -- reserve some of the cheese for garnish at the end. 

Steps: 

1. Pre-heat the oven to 375 degrees. 

2. In a greased skillet, saute the asparagus and onions for 3-5 minutes until tender. Sprinkle a little salt and pepper. Set aside. 

3. Put the vegetables into a small, well-greased cast iron skillet and spread them evenly around the pan. 

4. In a bowl, mix the eggs and egg whites with the 1/4 cup of cheese and pour the mixture over the vegetables. Make sure the entire bottom of the skillet is covered. 

5. Bake the frittata for 15-20 minutes until firm. The frittata will rise during the baking process, but once its out of the oven it will deflate to its proper size. 

6. Garnish the frittata will cheese, parsley and fresh ground pepper and enjoy!