Sunday, April 14, 2013

Asparagus Frittata

 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!

Asparagus Frittata
a recipe from Better Homes and Gardens


3/4  pound  fresh asparagus spears or one 10-ounce package frozen cut asparagus
6    eggs
3/4  cup  low-fat cottage cheese
2  teaspoons  yellow mustard
1/8  teaspoon  salt
Dash    pepper
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.

nutrition information
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

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