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Asparagus Frittata

This can make a great breakfast, brunch or quick dinner packed full of protein and veggies.  If you don’t like asparagus you can substitute zucchini or broccoli.

Prep Time: 15 minutes

Nutritional Facts

Serving Size: 1/6 of frittata

  • Calories 95
  • Carbohydrate 3 g
  • Protein 11 g
  • Fat 4.5 g
  • Saturated Fat 1.5 g
  • Dietary Fiber 1 g
  • Cholesterol 5 mg
  • Sodium 245 mg

This Recipe Serves 6

Ingredients

Cooking spray
1 bunch thin asparagus (about 12 ounces), trimmed
1 tablespoon olive oil
1 16-oz container egg substitute
2 tablespoons skim milk
1/2 teaspoon salt (optional)
1/4 teaspoon freshly ground black pepper
1/8 teaspoon red pepper flakes (optional)
1 teaspoon trans-fat free margarine
¼ cup reduced-fat mozzarella cheese, shredded
¼ cup freshly grated Parmesan cheese

Instructions

  1. Preheat the oven to 425 degrees F.
  2. Spray a baking sheet with cooking spray. In a small bowl, toss asparagus with olive oil. Place on baking sheet and bake in oven for about 12 minutes. Chop cooked asparagus into ½ inch pieces. Set aside.
  3. In a medium bowl whisk together the egg substitutes, milk, salt, pepper and red pepper flakes. Set aside and prepare broiler.
  4. Spray a 9 1/2-inch-diameter nonstick ovenproof skillet with cooking spray. Add margarine to skillet and melt over medium heat. Add asparagus to skillet and pour the egg mixture over the asparagus. Cook for a few minutes until the eggs start to set.
  5. Add the mozzarella and Parmesan cheese. Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes.
  6. Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 2-4 minutes. Let the frittata stand 2 minutes. Using a rubber spatula, loosen the frittata from skillet and slide the frittata onto a plate.

MAKE IT GLUTEN-FREE: Confirm ingredients are gluten-free and this recipe can be made gluten-free.

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