Northern Virginia Academy of Nutrition and Dietetics

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Asparagus Frittata

Try this quick and easy, no nonsense spring recipe that makes a terrific frittata in no time! 
Serves: 4
Prep: 10 minutes  
Cook Time: 15 minutes

  • 2 tablespoons unsalted butter
  • 1/3 cup minced shallots
  • 1/2 teaspoon salt
  • 1 pound asparagus, tough ends snapped off, spears cut diagonally into 1-inch lengths
  • 6 large eggs, lightly beaten
  • 1 cup shredded Gruyere or Swiss cheese


  1. Heat butter into a 10-inch oven-proof frying pan over medium-high heat. Add shallots and cook, stirring occasionally, until they soften and turn translucent, about 3 minutes. Add asparagus, reduce heat to medium-low, and cook, covered, for 3 minutes.
  2. Pour in eggs and cook until almost set, but still runny on top, about 2 minutes. While cooking, pre-heat oven broiler.
  3. Sprinkle cheese over eggs and put in oven to broil until cheese is melted and browned, about 4-6 minutes. Remove from oven with oven mitts and slide frittata onto a serving plate. Cut into wedges.


Apple and Cranberry Pork Medallions with Rosemary Maple Mustard Sauce

This is a nice lean pork dish that has all the fall flavors. Great with mashed or roasted sweet potatoes and roasted Brussels sprouts topped with a few caramelized onions and fresh sage. Less than 230 calories per serving.
Serves: 4


  • 2 Tbsp. dried sweetened cranberries
  • 2 Tbsp. Bourbon (or apple juice or cider)
  • 1 pound pork tenderloin, trimmed
  • 1/8 tsp. salt
  • 1/8 tsp. pepper
  • 2 tsp. fresh rosemary, chopped
  • 1 medium Granny Smith, sliced
  • ½ medium onion, thinly sliced
  • 1 clove garlic, minced
  • 2 Tbsp., maple syrup
  • 1 Tbsp. brown sugar
  • 1 Tbsp. yellow mustard


  1. Combine raisins and bourbon and microwave for 20 seconds or until it boils.
  2. Slice pork tenderloin into 1/2" thick slices. Sprinkle with salt, pepper, and rosemary. Heat non-stick skillet over medium-high heat and cook medallions for 3 minutes per side. Remove from pan and keep warm.
  3. Add raisins and soaking liquid, apple, onion, and garlic to skillet and cook until tender. Remove to plate with pork.
  4. Place remaining ingredients in skillet to melt brown sugar and heat. Pour over pork and apples.

Summer Squash and Corn Soup

At around 125 calories, this makes a nice summer lunch when paired with a side salad or small sandwich.
Serves: 4


  • 1 Tbsp. olive oil
  • 2 Tbsp. shallot, chopped (1 medium)
  • 1 pound yellow summer squash or yellow zucchini, diced (2 medium)
  • 2 tsp. fresh thyme
  • 1 tsp. fresh oregano
  • 2 cups reduced –sodium chicken broth
  • ¼ tsp. salt
  • 1 cup fresh corn kernels (cut from 1 large ear of corn)
  • 1 tsp. fresh lemon juice
  • ¼ cup feta, crumbled (could use goat cheese or even sharp cheddar if desired)


  1. Heat the oil in a saucepan over medium heat. Add the shallot and cook for I minutes, stirring often. Combine the herbs together and add half to the shallots, reserving the rest for later. Add the squash and cook for 3-5 minutes or until the squash starts to soften.
  2. Add the broth and salt and bring to a boil. Reduce heat and simmer until the squash is soft, about 5 minutes.
  3. Using an immersion blender, blend until smooth (or you can transfer to a blender and puree until smooth). Add the corn to the smooth squash mixture and return to a simmer and cook for 3-4 minutes, until the corn is tender.
  4. Remove from the heat and add the lemon juice. Taste to adjust seasoning.  Serve with the feta and reserved herbs on top.

**Adapted from a Cooking Well recipe.