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Asparagus Frittata
15 min prep time
5 min cook time
6servings
Recipe by
Jen Bucko and Lara Hamilton
Source
The Diabetes Cookbook
Photo by
iStock
How to Make Asparagus Frittata
This can make a great breakfast, brunch or quick dinner packed full of protein and veggies. If you don’t like asparagus you can substitute zucchini or broccoli.
15 min prep time
5 min cook time
6servings
1 slice
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Step-By-Step Instructions:
- Preheat the oven to 425 degrees F.
- Spray a baking sheet with cooking spray. In a small bowl, toss asparagus with olive oil. Place on baking sheet and bake in oven for about 12 minutes. Chop cooked asparagus into 1/2 inch pieces. Set aside.
- In a medium bowl whisk together the egg substitutes, milk, salt, pepper and red pepper flakes. Set aside and prepare broiler.
- Spray a 9 1/2-inch-diameter nonstick ovenproof skillet with cooking spray. Add margarine to skillet and melt over medium heat. Add asparagus to skillet and pour the egg mixture over the asparagus. Cook for a few minutes until the eggs start to set.
- Add the mozzarella and Parmesan cheese. Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes.
- Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 2-4 minutes. Let the frittata stand 2 minutes. Using a rubber spatula, loosen the frittata from skillet and slide the frittata onto a plate. Cut frittata into 6 equal slices and serve.
Nutrition facts
6 Servings
-
Serving Size
1 slice
- Amount per serving Calories 100
-
Total Fat
4.5g
- Saturated Fat 1.5g
- Cholesterol 5mg
- Sodium 430mg
-
Total Carbohydrate
4g
- Dietary Fiber 1g
- Total Sugars 2g
- Protein 12g
- Potassium 240mg
- Phosphorous 85mg
Ingredients
nonstick cooking spray
1
thin asparagus (trimmed)
1 bunch (about 12 oz)
olive oil
1 tbsp
egg substitute
2 cup
skim milk
2 tbsp
salt
1/2 tsp
freshly ground black pepper
1/4 tsp
crushed red pepper flakes (optional)
1/8 tsp
margarine (trans-fat-free)
1 tsp
reduced fat, shredded mozzarella cheese (reduced-fat, shredded)
1/4 cup
grated Parmesan cheese
1/4 cup
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