Contributed By: lmsknb1
Yahoo! Health
An interesting (and delicious) way to get your vegetables.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Egg & Cheese
Vegetables
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: American
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Low Calorie
Low Fat
Meal Type: Breakfast & Brunch
Ingredients
8 oz Pencil thin asparagus, tough stems trimmed
Olive oil cooking spray
4 Shallots, thinly sliced
2 Large eggs
4 Large egg whites
1 tbsp Snipped chives, optional
1/4 tsp Sea salt
Freshly ground black pepper
2 tbsp Freshly grated Parmesan cheese
Preparation
Cut asparagus spears into 2-1/2 inch thick lengths. Bring a saucepan of water to a boil and cook the asparagus until just tender, about 2 minutes. Drain and place in a bowl.
Preheat the broiler.
Spray a 9 or 10 inch nonstick, ovenproof skillet with cooking spray and set over medium-low heat. Add shallots and cook, stirring, until they begin to brown, about 2 minutes. Add the shallots to the asparagus.
In a mixing bowl, whisk together eggs, egg whites, chives (if using) salt and pepper. Add asparagus/shallot mixture.
Spray skillet generously with cooking spray and return the skillet to the heat. When the pan is hot, pour in the egg mixture and gently shake the pan to evenly distriube the vegetables. Reduce the heat to medium-low and cook until the botom is set, about 5 minutes.
Sprinkle the top of the frittata with Parmesan and place under the broiler to finish cooking, about 1 minute.
Cut into wedges and serve.
Cook's Notes
Nutrition Information
Calories: 109
;
Total Fat: 3 g
;
Saturated Fat: 1 g
;
Polyunsaturated Fat: 0 g
;
Carbohydrates: 10 g
;
Protein: 10 g
;
Vitamin A: 133 RE
;
Vitamin C: 10 mg
;
Calcium: 78 mg
;
Sodium: 284 mg
;
Iron: 2 mg
;
Fiber: 1 g