Egg and Potato Frittata

Name: Egg and Potato Frittata
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 6 servings
Cuisine: Italian
Ingredients: 2 eggs (large); 2 cup liquid egg whites (pure); 1.5 pound russet potatoes (peeled and diced small); 1 can black beans (rinsed and drained); 2 zucchinis (medium, diced); 1 pound asparagus (trimmed and cut into 1-inch pieces); 4 cup baby arugula; 2 tablespoon olive oil; 2 tablespoon fresh basil (chopped); 2 tablespoon lemon juice (freshly squeezed); 0.75 teaspoon salt; 0.25 teaspoon black pepper (ground)

Baked Italian frittata loaded with diced potatoes, tender zucchini, and fresh basil, served alongside a peppery lemon-dressed arugula salad and seasoned black beans.

Prep: 15 min
Cook: 25 min
Total: 40 min
Servings: 6
Cuisine: Italian
Difficulty: Easy
Cost: $2.55/serving

Dietary

Vegetarian
Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Pescatarian
Low-Fat
Low-Saturated-Fat
Low-Cholesterol
Low-Sugar
Kosher
Low-Calorie

Ingredients

2 eggs (large)
2 cup liquid egg whites (pure)
1.5 pound russet potatoes (peeled and diced small)
1 can black beans (rinsed and drained)
2 zucchinis (medium, diced)
1 pound asparagus (trimmed and cut into 1-inch pieces)
4 cup baby arugula
2 tablespoon olive oil
2 tablespoon fresh basil (chopped)
2 tablespoon lemon juice (freshly squeezed)
0.75 teaspoon salt
0.25 teaspoon black pepper (ground)

Instructions

Preheat oven to 375°F. Heat 1 tablespoon olive oil in a 12-inch oven-safe skillet over medium heat.
Add diced russet potatoes, zucchini, and asparagus to the skillet with 3/8 teaspoon of salt and half the black pepper. Cook for 8 minutes, stirring frequently, until potatoes are tender and edges are lightly browned.
In a bowl, whisk whole eggs, liquid egg whites, fresh basil, remaining salt, and remaining black pepper until uniform. Pour egg mixture evenly over vegetables in the skillet.
Transfer skillet to the oven and bake for 14 to 16 minutes until the center is set and reaches an internal temperature of 160°F.
Toss baby arugula and drained black beans with remaining 1 tablespoon olive oil and lemon juice in a salad bowl. Slice frittata into wedges and serve warm alongside the salad.

Notes

Using liquid egg whites alongside whole eggs provides abundant protein while keeping cholesterol well within guidelines.

Nutrition (per serving)

Calories: 293
Protein: 20.8 g
Carbohydrates: 39 g
Fat: 6.5 g
Fiber: 7.9 g
Sodium: 707 mg
Saturated Fat: 1 g
Sugar: 5.4 g
Cholesterol: 56 mg