Cook Time: 11 minutes
Ingredients:
- 1/2 pound asparagus spears
- 1 cup egg substitute (or 2 whole eggs and four egg whites)
- 1/4 cup fat-free half and half or nonfat milk
- 1/4 cup reduced fat shredded cheese
Preparation:
Steam or boil asparagus spears for 2-3 minutes, then plunge in cold water and drain. Cut asparagus into pieces and set aside.Combine egg substitute, or eggs and egg whites, with milk or fat-free half and half.
Preheat broiler.
Coat a medium nonstick skillet (with an oven-proof handle*) with cooking spray and heat on medium. Add asparagus pieces, immediately followed by egg mixture. Cook frittata gently and undisturbed for five minutes, until edges begin to set. Sprinkle cheese on top.
Carefully transfer skillet to broiler and cook frittata under the broiler for 2-3 minutes until eggs are set and are golden in color. Remember to remove skillet using a potholder, as the handle will get very hot.
Cut frittata into 4 wedges and serve immediately.
* If your skillet isn’t oven-proof, cover the handle with foil wrap to protect it.
Serves 4
Per Serving (with egg substitute): Calories 69, Calories from Fat 13, Total Fat 1.5g (sat 0.9g), Cholesterol 5mg, Sodium 182mg, Carbohydrate 4.6g, Fiber 1.2g, Protein 9.5g
Per Serving (with eggs and egg whites): Calories 92, Calories from Fat 35, Total Fat 4g (sat 1.7g), Cholesterol 110mg, Sodium 153mg, Carbohydrate 4.2g, Fiber 1.2g, Protein 10.1g
