Meals Matter

Asparagus and White Bean Frittata

Contributed By: jsawyer
Quick and Healthy

Ingredients

1 tsp. Olive oil

1/2 cup Thinly sliced Scallions

1 clove Garlic, minced

2 Tbls. chopped fresh Tarragon

1 cup Fat-free Egg Substitute

1 can (16 ounces) Cannellini beans, rinsed and drained.

1/4 cup Skim milk

1/4 cup Shredded reduced-fat chedder cheese

8 Asparagus spears, blanched

Preparation

In a large ovenproof frying pan over med-high heat warm the oil.

Add the scallions and saute` for 1 min.

Add the garlic and tarragon, cook for 1 min.

Remove from heat.

In a medium bowl, combine eggs, beans, and milk.

Add onion mixture.

Pour the mixture into the frying pan.

Sprinkle with the chedder cheese and top with the asparagus in a pinwheel design.

Place over med-high heat and cook for 2 min.

Reduce heat to medium and cook for 5 min. or until the edges are set and the top is just slightly moist.

Place under the broiler about 3" from the heat and broil for 3 min., or until the frittata is puffed and slightly brown.

Cook's Notes

Cannellini beans may be substituted with any white kidney beans.

Recipe Comments

There are no comments on this recipe.
Click Here to add a comment.

Rate This Recipe

Scroll over the empty stars to rate.
   
  Add a Recipe Comment
Share

Recipe Details

Total Preparation Time: 15 to 30 minutes
Ingredients: Bean & Legume
Vegetables
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Special Features: Vegetarian
Nutrition Content: Good Source of Calcium
High Fiber
Meal Type: Entree

Nutrient Information

Calories: 157
Total Fat: 4 g
Saturated Fat: 1 g
Carbohydrates: 19 g
Protein: 13 g
Vitamin A: 450 IU
Vitamin C: 6 mg
Calcium: 127 mg
Sodium: 541g
Iron: 2 mg
Fiber: 6 g