Recipes

Asparagus & Parmesan Frittata - Light

Recipe for a lower fat Asparagus & Parmesan Frittata - Uses egg whites only with asparagus, onions and low-fat Jack or Swiss cheese.

Submitted By: Chino Valley Ranchers.

Yield: 4 Servings

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Ingredients

6 extra-large egg whites or 1/2 cup Egg Exchange
2 tablespoons nonfat or low fat milk
1 tablespoon sliced green onion
1 1/4 teaspoon crushed, dried basil or fine herbs
1 dash pepper
1/2 cup cooked asparagus, cut into 1-inch pieces or frozen, thawed asparagus, cut up
1/2 cup shredded, low fat Monterey Jack or Swiss cheese
1 teaspoon vegetable oil
1 tablespoon freshly grated Parmesan cheese

Instructions

In a large bowl, whisk together egg whites, milk, onions, herbs and pepper until well combined. Stir in asparagus and cheese.

Preheat broiler.

Heat oil in an 8-inch, oven-proof, nonstick skillet or omelet pan.

Pour in egg white mixture. Cook without stirring over medium heat, about 4 to 5 minutes or until mixture is nearly set.
Sprinkle Parmesan cheese over frittata; place under broiler until top is set and lightly browned.

Nutritional information

For 1 serving: Fat 15 grams; Calories 246; Saturated 9 grams; Protein 24 grams; Unsaturated 6 grams; Carbohydrates 4 grams; Cholesterol 40 mg.

Posted: 4/6/2008 12:00:00 AM

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