Baking on the healthy side today and made this beautiful breakfast or lunch dish that is delicious and whips up in only 30 minutes! Add a nice green salad and you've got a nutritious meal that won't break the calorie bank!
a recipe from Better Homes and Gardens
3/4 pound fresh asparagus spears or one 10-ounce package frozen cut asparagus
3/4 cup low-fat cottage cheese
2 teaspoons yellow mustard
1/8 teaspoon salt
Nonstick spray coating
1 cup sliced fresh mushrooms
1/4 cup Parmesan cheese, grated
1 small tomato, cut into wedges, or 1/4 cup chopped tomato
Cook fresh asparagus spears in a small amount of boiling water for 8 to 10 minutes or until crisp-tender; drain. Reserve 3 spears for garnish; cut remaining asparagus into 1-inch pieces. Or, cook frozen asparagus according to package directions; drain. Set aside.
Meanwhile, in a medium mixing bowl beat eggs until foamy. Beat in cottage cheese, mustard, salt, and pepper; set aside.
Spray a 10-inch ovenproof skillet with nonstick spray coating. Cook mushrooms over medium heat until just tender. Stir in asparagus pieces. Pour egg mixture over mushrooms and asparagus. Sprinkle with Parmesan cheese. (If using fresh asparagus, arrange the 3 reserved spears on top.)
Cook mixture over low heat about 5 minutes or until mixture bubbles slightly and begins to set around the edges.
Bake frittata, uncovered, in a 400 degree F oven about 10 minutes or until set. Sprinkle with fresh chopped parsley. Garnish each serving with tomato. Makes 4 servings.
Per serving: Calories 183, Total Fat 10 g, Cholesterol 416 mg, Sodium 375 mg, Carbohydrate 7 g, Protein 18 g. Percent Daily Values are based on a 2,000 calorie diet