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Wild Rice, Asparagus, and Goat Cheese Frittata Recipe

Wild Rice, Asparagus, and Goat Cheese Frittata Recipe

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Wild Rice, Asparagus, and Goat Cheese Frittata

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Ingredients

Count

Nutrition

161

Calories

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Ingredients:

Serving

2 tbsp water
1/2 tsp salt
1/4 tsp freshly ground black pepper
5 large eggs
4 large egg whites
cooking spray
1 cup (1-inch) slices asparagus (about 1/4 lb)
1 garlic clove, minced
1 cup thinly sliced green onions
1/2 cup halved grape tomatoes
1/2 cup cooked wild rice
1/4 cup thinly sliced fresh basil
1 tsp grated lemon rind
1/4 cup (1 oz) crumbled goat cheese

Directions:

Preheat broiler.
Combine first 5 ingredients, stirring well with a whisk; set aside.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add asparagus and garlic, and sauté 2 minutes. Add onions, and sauté 1 minute or until asparagus is crisp-tender. Add tomatoes, rice, basil, and rind; cook 1 minute or until thoroughly heated. Reduce heat to medium. Pat mixture into an even layer in pan; sprinkle with cheese. Pour egg mixture over rice mixture; cook 4 minutes or until almost set.
Wrap handle of pan with foil; broil 4 minutes or until golden brown and set.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	160.61 Kcal (672 kJ)
Calories from fat	63.23 Kcal
		% Daily Value*
Total Fat	7.03g	11%
Cholesterol	237.08mg	79%
Sodium	446.37mg	19%
Potassium	257.87mg	5%
Total Carbs	10.69g	4%
Sugars	3.52g	14%
Dietary Fiber	1.43g	6%
Protein	14.11g	28%
Vitamin C	4.6mg	8%
Iron	2.4mg	13%
Calcium	76mg	8%

Amount Per 100 g
Calories	78.26 Kcal (328 kJ)
Calories from fat	30.81 Kcal
		% Daily Value*
Total Fat	3.42g	11%
Cholesterol	115.53mg	79%
Sodium	217.51mg	19%
Potassium	125.66mg	5%
Total Carbs	5.21g	4%
Sugars	1.72g	14%
Dietary Fiber	0.69g	6%
Protein	6.87g	28%
Vitamin C	2.2mg	8%
Iron	1.1mg	13%
Calcium	37mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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