asparagus: image by gourmetsleuth.com

I N G R E D I E N T S
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
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

I N S T R U C T I O N S
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.
Makes 4 servings.

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