Wild Rice, Asparagus, And Goat Cheese Frittata

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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

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