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Randy Mayor; Jan Gautro Photo by: Randy Mayor; Jan Gautro

Ham and Asparagus Frittata

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.

Cooking Light APRIL 2004

  • Yield: 2 servings (serving size: 2 wedges)

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.

Nutritional Information

Amount per serving
  • Calories: 251
  • Calories from fat: 33%
  • Fat: 9.2g
  • Saturated fat: 3.4g
  • Monounsaturated fat: 3.5g
  • Polyunsaturated fat: 1.1g
  • Protein: 31.3g
  • Carbohydrate: 9.6g
  • Fiber: 2g
  • Cholesterol: 247mg
  • Iron: 2.1mg
  • Sodium: 791mg
  • Calcium: 373mg
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Ham and Asparagus Frittata recipe

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