Asparagus and Parmesan Frittata



1 bunch (about 12 ounces) slender 

1 cup cooked long grain white rice

asparagus, rinsed and trimmed

Salt and freshly ground black pepper to

1 tablespoon olive oil


½ cup sliced scallions

3 large eggs

¼ cup diced red bell pepper

5 egg whites

1 teaspoon fresh thyme leaves, or a pinch

2 teaspoons grated fresh Parmesan cheese

dried thyme





Steam asparagus until crisp tender, about 4 minutes.  Cool.  Cut 1-1/2 cups into ½ inch diagonal slices.  Reserve remaining whole asparagus for garnish.


Preheat oven to 400F.  Heat 1 tablespoon oil in a 10-inch skillet with flame-proof handle; add scallion and red pepper; cook 5 minutes.  Stir in rice, sliced asparagus, thyme, salt and pepper.


Whisk eggs, egg whites and cheese until frothy.  Heat rice mixture over high heat; stir in eggs until they begin to set, about 1 minute.  Lower heat and cook 2 minutes.  Transfer skillet to oven and cook just until eggs are set on top, about 5 minutes.


Loosen frittata from sides and bottom of skillet with rubber spatula.  Slide out onto platter.  Wipe out skillet and add whole asparagus; heat through.


To serve cut frittata into wedges and garnish with whole asparagus and fresh thyme sprigs.


Bonnie Boal’s Notes: A frittata is the Italian version of an omelet.  The most significant difference is that a frittata is never folded.  You can use this basic recipe and substitute different vegetables for the asparagus and red pepper.  You can also make the entire recipe with egg substitutes to significantly lower the fat and cholesterol content.