ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Everything-but-the-Kitchen-Sink Frittata

Yield 1 serving

Ingredients

  • 1/2 cup (1-inch) sliced asparagus
  • 2 tablespoons fat-free milk
  • 1/8 teaspoon salt
  • Dash of freshly ground black pepper
  • 4 large egg whites
  • 1 large egg
  • Cooking spray
  • 1/4 cup canned black beans, rinsed and drained
  • 1 tablespoon chopped red onion
  • 2 teaspoons chopped fresh basil
  • 2 tablespoons shredded fresh mozzarella or Asiago cheese
  • 2 grape or cherry tomatoes, quartered

Nutrition Information

  • calories 278
  • caloriesfromfat 29 %
  • fat 8.9 g
  • satfat 3.7 g
  • monofat 2 g
  • polyfat 1.3 g
  • protein 29.5 g
  • carbohydrate 18.7 g
  • fiber 5.8 g
  • cholesterol 224 mg
  • iron 3.1 mg
  • sodium 749 mg
  • calcium 193 mg

How to Make It

  1. Prepare broiler.

  2. Place the sliced asparagus in a small microwave safe bowl; cover. Microwave at high 20 seconds.

  3. Combine milk and next 4 ingredients (milk through egg), stirring with a whisk.

  4. Heat an 8-inch nonstick skillet coated with cooking spray over medium-high heat. Add beans and onion; sauté 30 seconds. Add egg mixture; reduce heat to medium, and cook for 1 minute. Sprinkle the asparagus and basil evenly over egg mixture, and cook for 1 minute. Sprinkle with cheese.

  5. Wrap handle of pan with foil. Broil for 4 minutes or until top is set and cheese melts. Sprinkle with tomatoes.