Wild Rice, Asparagus, and Goat Cheese Frittata

Spring is just around the corner!   And eggs just symbolize this wonderful season of new life that so many of us are anticipating at this time!
The focus for this month’s theme for the Cooking Light Virtual Supper Club is my incredibly, irrisistable love of EGGS!  Whenever there is a question about what one must absolutely have in your panty, my response always includes eggs!
Well, whatever your feelings are about eggs, I know one thing for certain . . . for me, personally I can’t live without them.  I can give up beef easily, chicken next, and then maybe pork.  But eggs?  It would be tough to ever give them up!  For this Cooking Light monthly entree recipe, I selected a wonderful Italian recipe in which eggs are delicately seasoned with basil and lemon in a frittata.  The primary focus of this dish is on the contrasting spring flavors of asparagus, green onions, and tomatoes. Wild rice brings an earthy nuttiness to the ensemble and makes this dish a light and complete meal in itself. To top it off the frittata includes creamy goat cheese as well.  It is simply delicious!  Experiment with whatever produce is in season or whatever is your preference, for example fresh peas, prosciutto, or fontina cheese would also be delightful in this Italian frittata.

Please visit Val from “More Than Burnt Toast“, the host for this monthly get-together of foodie bloggers in the Cooking Light Virtual Supper Club!  On Val’s blog you will also find all of the delicious, mouth-watering light ‘egg’ recipes selected by the other chefs in the group.


Wild Rice, Asparagus, and Goat Cheese Frittata

2 tablespoons water
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
5 large eggs
4 large egg whites
Cooking spray
1 cup (1-inch) slices asparagus (about 1/4 pound)
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 teaspoon grated lemon rind
1/4 cup (1 ounce) crumbled goat cheese

First, one hour before cooking the frittata, prepare the wild rice according to the package directions (bring 4 cups of water and 1 cup of wild rice to a full boil, reduce to low, cover and cook for 30 minutes; turn off heat and let rice sit for another 30 minutes covered).
Preheat oven 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.

Cook wild rice (left)
Saute asparagus and garlic (right)
Add sliced onions and sauté (left)
Chop up basil (right)
Add and sauté basil, tomatoes, rise, and lemon (left)
Add the egg mixture (left)
Add in diced goat cheese (left)
Cook on stove on low and then broil in oven (right)



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  1. says

    This sounds amazing Roz! I bet the goat cheese and lemon zest woould be a fine combination. Thanks for this month’s theme – spring is here and celebrating eggs was perfect! Good call!

  2. says

    I’m with you – I can live without beef or pork but eggs… couldn’t do it. The frittata is divine – love love love goat cheese with basil and the lemon addition can only make it more fantastic.

  3. says

    Between eggs and cheese, I know I could never be a vegan. This is a beauty and saving it. Spring has come to MN – for this week anyway and looking for light recipes to celebrate the week (I know a blizzard is probably coming next week).

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