Updated June 19, 2014.

This recipe from Season 4 MasterChef winner Luca Manfe provides plenty of healthy protein and veggies.  Make it at home for a diet-friendly Italian meal. Need to cut the fat? Cut the yolks and use egg whites instead.

Frittata with Goat Cheese and Asparagus with Arugula Salad

• ½ bunch (about 200 grams) asparagus, woody ends trimmed
• 10 large eggs
• ¼ cup (60 milliliters) heavy cream
• ½ cup (4 ounces/113 grams) soft fresh goat cheese, crumbled

• ¼ cup (20 grams) freshly grated Parmesan cheese
• 1 teaspoon Dijon mustard
• 2 teaspoons Sriracha sauce
• 1 tablespoon fresh thyme leaves
• ½ teaspoon salt
• Freshly ground black pepper
• 3 tablespoons (45 grams) unsalted butter

Arugula salad

• 4 cups (60 grams) arugula leaves
• 1 cup (125 grams) cherry tomatoes, cut in half
• ½ red onion, very thinly sliced
• ½ cup (10 grams) thinly sliced fresh basil leaves
• 2 tablespoons extra-virgin olive oil
• 2 teaspoons balsamic vinegar

Salt and freshly ground black pepper

First we’ll make the frittata: Fill a large bowl with ice and water to make an ice-water bath and put up a large pot of water to a boil. Add the asparagus and cook for about 3 minutes, until slightly softened and bright green in color. Using a slotted spoon, transfer the asparagus to the ice-water bath. Let cool for a minute, then, using a slotted spoon, remove the asparagus from the ice-water bath. Pat dry with a paper towel and chop the asparagus. 

Beat the eggs in a large bowl. Add the heavy cream, goat and Parmesan cheeses, mustard, Sriracha, thyme, salt, and a nice amount of pepper and whisk to incorporate the ingredients.

Melt 2 tablespoons (30 grams) of the butter in a large nonstick pan over medium-high heat, swirling it so the butter coats the entire surface of the pan as well as the sides. Spread the asparagus into an even layer on the bottom of the pan, then pour the egg mixture over the asparagus. Cook for 3 minutes without touching it, then using a spatula, make a few holes in the bottom so the still-raw egg can get to the bottom of the pan. (This must be done upfront, not later, because now is when you need to make a nice even base for your frittata.) Reduce the heat to low, cover the pan, and when the bottom is set, in about 10 minutes, it’s time to turn over your frittata. Take a large serving dish and invert it on top of the pan. Turn off the heat and flip the pan upside down so the plate is on the bottom and the pan is on top.

Return the pan to the stove, add the remaining 1 tablespoon (15 grams) butter, return to low heat, and melt the butter, swirling it to coat the bottom of the pan. Slide the frittata off the plate and back into the pan. Cover and cook until the second side is set, about 5 minutes.

Rinse the serving plate you used to flip the frittata, return the frittata to the plate, and cut into slices.

Then to make the salad: In a large bowl, combine the arugula, cherry tomatoes, onion, and basil. In a small bowl, whisk the oil into the vinegar and season with salt and pepper. Toss the dressing into the salad and serve alongside frittata slices.