This breakfast treat is made with several lutein- and zeaxanthin-rich ingredients, including eggs, parsley, scallions, orange bell pepper, and asparagus. One serving of this recipe provides 0.5 mg lutein plus zeaxanthin. Yield: 6 servings.
- 7 organic eggs
- 2 tablespoons water
- 3 tablespoons fresh parsley, minced
- 3 scallions, finely minced
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1 orange bell pepper, diced
- 7 spears asparagus, diced
- 1 clove garlic, finely minced
- 1 tablespoon extra-virgin olive oil
- 1 Roma tomato, diced
- 1/2 cup freshly grated Romano or Parmesan cheese
- In a mixing bowl, whisk together eggs, water, parsley, scallions, salt, and pepper. Set aside.
- Preheat oven to 375 degrees Fahrenheit.
- Heat an oven-safe sauté pan on the stove over medium-heat. Sauté bell pepper, asparagus, and garlic in olive oil until softened, 2 to 3 minutes.
- Reduce heat to medium-low and pour egg mixture into the pan. Occasionally stir eggs gently, tilting the pan to allow the uncooked eggs to run toward the edges until the eggs begin to set.
- Sprinkle the tomatoes and cheese over the eggs. Bake until puffed and golden, approximately 10 to 12 minutes.
- Slice frittata into 6 wedges. Garnish with additional parsley, if desired.
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Recipe and photo courtesy of Visionary Kitchen: A Cookbook for Eye Health by Dr. Sandra Young, with photographs by Anne Marie Coutts © 2013, Visionary Kitchen.