A frittata is an Italian omelet. But unlike a traditional French-style omelet, the eggs are used more as a binder for the filling, with the proportion of egg to filling heavily weighted in favor of the vegetables.


1 pound small red potatoes, thinly sliced
3/4 pound asparagus, cut into 1-inch lengths
1/3 cup water
1 tablespoon reduced-sodium soy sauce
1 1/2 cups chopped red onion
1 tablespoon olive oil
10 large egg whites
1/2 teaspoon salt
1/2 teaspoon pepper


1 In a large pot of boiling water, cook the potatoes until tender, 7 to 10 minutes. Drain.

2 Meanwhile, in a vegetable steamer, cook the asparagus until crisp-tender, about 3 minutes.

3 In a 10-inch nonstick, broiler-proof skillet, combine the water and soy sauce. Add the onion and cook until tender, about 5 minutes. Add the oil, potatoes, and asparagus to the pan.

4 In a large bowl, whisk together the egg whites, salt, and pepper. Pour the egg mixture over the vegetables and cook, without stirring, until the eggs are set around the edges and almost set in the center, about 15 minutes. Meanwhile, preheat the broiler.

5 Broil the frittata 4 to 6 inches from the heat for 1 to 2 minutes, or until the center is set. Cut into wedges to serve. Makes 4 servings

Nutrition Facts

per serving
calories 177
total fat 3.7g
saturated fat 0.5g
cholesterol 0mg
dietary fiber 3g
carbohydrate 25g
protein 12g
sodium 571mg

good source of: riboflavin, selenium

If you are concerned about sodium levels, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for Weight Loss, edited by Lawrence J. Cheskin, M.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at HealthCommunities.com

Published: 08 Sep 2011

Last Modified: 30 Mar 2015