Ham and Asparagus Frittata

Ham and Asparagus Frittata Recipe
Randy Mayor; Jan Gautro
Extend whole eggs with egg whites for a generous serving size. Serve the frittata with fruit and toasted English muffins and jam for an Easter brunch for two.

Yield:

2 servings (serving size: 2 wedges)

Recipe from

Nutritional Information

Calories 251
Caloriesfromfat 33 %
Fat 9.2 g
Satfat 3.4 g
Monofat 3.5 g
Polyfat 1.1 g
Protein 31.3 g
Carbohydrate 9.6 g
Fiber 2 g
Cholesterol 247 mg
Iron 2.1 mg
Sodium 791 mg
Calcium 373 mg

Ingredients

2/3 cup chopped 33%-less-sodium ham (about 3 ounces)
1/2 cup (2 ounces) shredded low-fat Jarlsberg cheese
1/4 teaspoon black pepper
1/8 teaspoon salt
3 large egg whites
2 large eggs
Cooking spray
1/2 cup finely chopped onion
1/2 cup finely chopped bell pepper
1/2 cup (1-inch) slices asparagus
1/4 teaspoon Italian seasoning

Preparation

Preheat broiler.

Combine ham, cheese, black pepper, salt, egg whites, and eggs, stirring well with a whisk.

Heat a 9-inch nonstick skillet coated with cooking spray over medium-high heat. Add onion, bell pepper, and asparagus; sauté 3 minutes. Add egg mixture; reduce heat to medium. Cook, covered, 3 minutes or until almost set. Sprinkle with 1/4 teaspoon Italian seasoning. Wrap handle of pan with foil; broil 3 minutes or until egg is set. Cut into 4 wedges.

Note:

Elaine Magee, M.P.H., R.D.,

April 2004
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