Contributed By: jsawyer
Quick and Healthy
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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
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.
Nutrition 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