Asparagus & Cheese Frittata

Ingredients:

• ½ lbs. asparagus, tough ends trimmed off
• ½ onion diced
• 1 tbsp. butter substitute
• 3 large eggs
• 1 cup egg whites or 5 large fresh egg whites
• 1 tbsp. 1 % milk
• 3 oz. shredded plan-based mozzarella style cheese
• 2 tbsp. percorino romano & parmesan blend, grated

Seasonings:

• 1 tsp. pepper
• 2 tsp. onion powder
• 2 tsp. garlic powder
• 1 tsp. 21 seasoning salute

Preparations:

1. Pre heat oven to 350F.
2. Trim asparagus and cut into ½ inch pieces on the diagonal. Steam for 3-4 minutes in the microwave. 
3. In a large bowl combine egg, egg whites, vegan cheese, milk, grated pecorino romano & parmesan blend cheese with pepper.
4. Heat butter substitute in a skillet and add onion. Sauté the onion for 5 minutes until translucent. 
5. Stir in the asparagus and season with all the seasonings. 
6. Turn off the heat and pour egg mixture into the pan with the asparagus mixture. 
7. Place skillet into the oven. Bake for 16-18 minutes until just cooked through. 
8. Serve hot, cut into 6-8 equal wedges. 

Nutrition information (per serving)

Calories:  152

Protein (g): 11 

Carbohydrates (g):  8

Total Fat (g): 8.5

Saturated Fat (g): 3.6

Cholesterol  (mg): 98

Sodium (mg): 309

Potassium (mg): 222

Phosphorus (mg): 123 

Calcium (mg): 103

Fiber (g): 1.3