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Ham and Asparagus Frittata

Randy Mayor; Jan Gautro
Yield 2 servings (serving size: 2 wedges)
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.

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

Nutrition 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

How to Make It

  1. Preheat broiler.

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

  3. 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.