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Asparagus Frittata With Rocket 21 Day Wonder Diet Day 6 Recipe

Kickstart your day with this vibrant Asparagus & Rocket Frittata, the perfect Day 6 lunch for the 21-Day Wonder Diet! This delicious recipe is packed with protein and flavor, making it a satisfying and healthy meal. Enjoy it hot or cold – it's even great for meal prep! Make it the night before and grab it on your way to work. This recipe pairs perfectly with a small apple for an afternoon snack. Prepare to be amazed by the burst of fresh flavors!

Prep Time 10 mins
Cook Time 25 mins
Calories 146 kcal
Protein 29g
Rating 5.0 (2 Reviews)
Asparagus Frittata With Rocket 21 Day Wonder Diet Day 6 98

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Recipe Author

Chef Forktionary, author of this recipe

Recipe adapted from Food.com. Standardized by Forktionary.

Ingredients for Asparagus Frittata With Rocket 21 Day Wonder Diet Day 6

  • Lightly spray cooking oil spray
  • 1/2 cup chopped red onion
  • 1 cup trimmed asparagus spears
  • 3 large eggs
  • 2 large egg whites
  • Low Fat Cottage Cheese
  • 2 cups rocket (arugula)
  • a squeeze of lemon juice
  • Capers
  • 1/4 cup grated cheddar cheese
  • salt, to taste
  • freshly ground black pepper, to taste
  • 1 tablespoon olive oil

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How to Make Asparagus Frittata With Rocket 21 Day Wonder Diet Day 6

  1. Preheat your grill to medium-high heat.
  2. Lightly spray a small (8-inch) oven-safe frying pan with cooking oil.
  3. Add 1/2 cup chopped onion to the pan and cook over medium heat, stirring frequently, for 1 minute until softened.
  4. Add 1 cup trimmed asparagus spears to the pan. Cook, stirring occasionally, for 2 minutes until slightly tender-crisp.
  5. In a medium bowl, whisk together 3 large eggs, 2 large egg whites, and 1/4 cup grated cheddar cheese. Season with salt and pepper to taste.
  6. Pour the egg mixture evenly over the asparagus and onion in the pan.
  7. Cook uncovered over medium heat for 5-7 minutes, or until the frittata is set around the edges and the bottom is lightly browned.
  8. Transfer the pan to the preheated grill for 5-7 minutes, or until the top is set and lightly golden brown.
  9. While the frittata is cooking, prepare your rocket salad: In a separate bowl, toss 2 cups of rocket (arugula) with 1 tablespoon of olive oil, a squeeze of lemon juice, and a pinch of salt and pepper.
  10. Once cooked, let the frittata cool slightly before slicing and serving with the rocket salad.

Nutrition Information (Approximate per serving)

Sodium

11 g

Sugar

16g

Fat

9g

Carbs

3g

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Salads Main Courses Breakfast & Brunch Lunch Vegetarian Proteins European Italian Mediterranean Healthy Vegetarian Gluten Free Keto Spring Recipes One Pot Meals 30 Minutes Or Less

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30 Minutes Or Less Time To Make Course Main Ingredient Cuisine Preparation Occasion South West Pacific For 1 Or 2 Omelets And Frittatas Breakfast Lunch Eggs Dairy Vegetables Australian Easy Beginner Cook Picnic Vegetarian Eggs Dietary Low Sodium Low Saturated Fat Low Calorie Low Carb Brown Bag Low In Something Asparagus Brunch To Go Number Of Servings