MU Extension MU Extension       University of Missouri    ●    Columbia    ●    Kansas City       Missouri S&T     ●    St. Louis

MissouriFamilies.org - Food and Fitness

 

Asparagus FrittataAsparagus Frittata

Jami Nolen

March 28, 2010

 

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 swiss cheese
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon salt
  • 3 large egg whites
  • 2 large eggs
  • Cooking spray
  • 1/2 cup finely chopped red onion
  • 1/2 cup finely chopped bell pepper
  • 1/2 cup (1-inch) slices asparagus
  • 1/4 teaspoon Italian seasoning

 

Preparation

  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.
  4. Cut into 4 wedges.

 

Nutrition Information

Calories: 251 (33% from fat)
Fat: 9.2 g (sat 3.4 g, mono 3.5 g, poly 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

 

Back to recipes index

 

Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


University of Missouri logo links to http://extension.missouri.edu

Site Administrator:
mofamweb@missouri.edu
Copyright  ADA  Equal Opportunity


MissouriFamilies is produced by the College of Human Environmental Sciences,
Extension Division, University of Missouri

Last update: Tuesday, March 26, 2013