RECIPE # 5152 - SPRING FRITTATA - Friday, March 28, 2014

RECIPE # 5152 - SPRING FRITTATA - Friday, March 28, 2014

CREATED Mar 28, 2014


2 t extra virgin olive oil (EVOO)

1 T minced garlic

¼ cup finely diced shallot or onion

Eight spears asparagus

¼ cup crumbled goat cheese

2 oz smoked salmon (or Nova lox)

Salt and Pepper

6 large eggs

¼ cup lowfat sour cream

½ t cayenne pepper

1 T hot sauce (or 1 t red wine vinegar)

2 T water



Preheat oven to 340 degrees.  Prepare 1½ quart Pyrex dish (or glass pie pan or muffin tin) with non-stick cooking spray.

Sauté first three ingredients in a non-stick skillet over medium heat until onions are translucent.  Add asparagus and sauté for an additional 2-3 minutes (less time needed is stalks are thin). Remove from heat and add to baking dish – evenly spread along bottom. Crumble goat cheese and salmon over asparagus mixture and sprinkle with S & P.  

Add eggs, sour cream, cayenne, hot sauce, and water to a blender and mix on high for one minute (the mixture will nearly double in volume).  Gently pour egg mixture over asparagus, cheese, and salmon.  Bake for 30-40 minutes, depending on how soft you prefer your eggs.  Allow to rest before slicing.  

Use this base recipe as a method – you can use any veggies and meat combination you like.  Some of my favorites are ham, Swiss, & arugula; tomato, mozzarella, & spinach; turkey sausage, roasted red bell peppers, & Monterey jack. 

This recipe is great for breakfast, lunch, dinner, or even a high-protein snack.  It tastes great hot, warm, room temp, or even straight from the fridge!  Refrigerate leftovers for up to a week. 

It's cheerful, cheap, and loaded with protein & antioxidants!


Berry Almond Salad


4 T extra virgin olive oil (EVOO)

2 T red wine vinegar

S & P

6 cups baby greens – spinach, arugula, or spring mix

¼ cup goat cheese

½ cup sliced almonds

½ cup fresh raspberries, blueberries, or combination



Whisk (or use food processor to get extra creamy) first three ingredients together to make dressing.  In a large serving bowl, top greens with dressing and toss.  Add remaining ingredients and toss again.  Serve alongside frittata.  It's full of texture and a wholesome salad that everyone will love!


Iced Fruit Tea


1 quart fresh brewed black or green tea – chilled

2 lemons

½ cup fresh raspberries, plus a few for garnish




In individual glass or large pitcher, muddle (crush with end of wooden spoon) juice of one lemon, raspberries, and ice.  Pour chilled tea over fruit and ice and serve with lemon wedge and a few fresh raspberries.  Sweet!  And you don't need to add sugar!


Souped-Up Sorbet


Raspberry sorbet or sherbet

4 dark chocolate squares or 4 T dark chocolate chips (at least 70% cacao)

Fresh raspberries for garnish



Add one scoop of sorbet to a martini glass (or other decorative dish). Stick one dark chocolate square into the sorbet (or use vegetable peeler to shave chocolate on top) and add a few fresh raspberries to garnish!  Very gourmet, but super easy…and healthful!