Total Preparation Time: Less than 15 minutes
Ingredients: Fish
Egg & Cheese
Actual Cooking Time: Less than 15 minutes
Number of Servings: 2
Meal Type: Breakfast & Brunch
Ingredients
8 stalks Fresh asparagus
1 tablespoon Extra-virgin olive oil
1/2 Bermuda onion
1/4 cup Dry-packed sun-dried tomatoes
2 ounces Smoked salmon
1/2 cup Liquid egg substitute
1/4 cup Water
3 tablespoons Nonfat dry milk
1/4 teaspoon Chopped fresh marjoram
Pinch freshly ground black pepper
Fat-free sour cream (optional)
Chives (optional)
Preparation
To soften the sun dried tomatoes, place them in a bowl and cover them with hot water. Let them stand for 30 minutes.
Boil 1" of water in a large skillet. Add the asparagus and cook, uncovered, until tender-crisp. Coat an ovenproof 8" skillet with cooking spray and place over medium-low heat until hot. Add the olive oil and sauté the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat.
Preheat the broiler. Combine the egg substitute, water, dry milk, marjoram, and pepper. Pour over the salmon mixture. Cover and cook over medium-low heat for 7 minutes or until the bottom is set and the top is slightly wet. Place the skillet under the broiler 4"–6" from the heat source until the top of the frittata is puffed and set, 2–3 minutes. Top with fat-free sour cream, marjoram, and chives, if desired. Slice into wedges and serve immediately.
Try substituting 1 cup of broccoli florets for the asparagus and 2 ounces of ham for the salmon.
Cook's Notes
Nutrition Information