phd potato and asparagus frittata ppcf 24/31/45 172 cal

Like an omelet. Read "ppcf" as "percent protein carb fat" which is listed as ex: 20/26/54 meaning 20% prot 26% carb 54% fat. My phd recipes mostly follow "Perfect Health Diet" principles, including no grains, veg oils, legumes, or sugar, but they are not exact P15% C20% F65%, because my personal target ratios are 20/26/54 (for PHD weight loss), and because side dishes are often used to balance meal ratios. Remember to use a side dish or a modification of ingredients to balance ratios to fit your PHD plan. Enjoy!

Category: Breakfast

Cuisine: not set

Ready in 30 minutes
by JonsKitchen

Ingredients

2 large brown eggs

1 large Egg white

1/2 tablespoon organic coconut oil

4 1/2 ounces potato

4 ounces Asparagus chopped into 1" pieces

1/4 teaspoon Tarragon

2 teaspoons Parmesan cheese grated

2 ounces Water

1/4 teaspoon Salt


Directions

Heat the broiler to 450. Slice the potatoes and asparagus. Heat the oil in a broiler safe skillet over medium heat and cook the potatoes 7-8 minutes, tossing occasionally. Add the asparagus and water, sprinkle with salt, cover and steam 10-12 min until tender. Beat the eggs and egg white together with the parmesan and tarragon and add to the cooked potatoes and asparagus. cook uncovered about 4 minutes then transfer to the broiler for about 2 minutes until set.

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