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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Asparagus inspires gentle thoughts."
-Charles Lamb

The refrigerator light goes on...

Taking the egg yolk out cuts out five grams of fat, 225 mg of cholesterol and 60 calories.

Asparagus

Asparagus is actually a member of the lily family and is a perennial, with plants living up to ten years. Most people think that thin stalks are those harvested earlier in the year, but the thickness indicates the age of the plant, with the thicker stems coming from older plants. White asparagus is increasingly available in this country, as is the purple variety.

There is much debate about whether thick or thin stems taste better, but I feel that it is the freshness of asparagus that is much more important to its flavor. Choose firm stalks that are bright green. The tips of the asparagus should be tightly closed. Any signs of dryness or wilting indicates that it is not fresh.

Asparagus doesn't keep well. You can keep them fresher in the refrigerator by cutting the stalks near the bottom and placing them upright in water.

Older, thicker stalks can be woody and peeling the skin at the base will remove the tough layer. Peeled asparagus will poach much faster, however.

4 ounces asparagus = 26 calories, 0g fat, 0g sat fat, 0g mono fat, 3g protein, 5g carbohydrates, 2mg sodium, 0mg cholesterol, 47 mcg Vitamin K


 

Asparagus Frittata



Servings = 2 | Serving size =1/2 pie

Cooking Time = 45 Minutes

This recipe can be multiplied by 2,3.

This recipe can be multiplied by 2 or 3 but requires a larger skillet. Leftovers are good. Wrap tightly after cooled and refrigerate. I like to make sandwiches from leftover frittata.

1 tsp unsalted butter
1/4 cup onion
5 asparagus spears
2 large eggs
2 large egg whites
2 Tbsp water
4 Tbsp Parmigiano-Reggiano
fresh ground black pepper

Preheat the oven to 400°F.

Heat 1/2 teaspoon butter in a small non-stick sauté pan over low-medium heat and add the chopped onion. Cook until translucent and set aside.

Slice the base of asparagus crosswise into small rounds. Leave about 2 inches of the tops intact. Set the tops aside to decorate the top of the frittata.

Whisk the eggs, egg whites and water in a bowl until frothy.

Heat the remaining butter in a small non-stick skillet over medium- high heat and when hot add the egg mixture. Reduce the heat to medium and simmer for about 2 minutes. At the end of one minute add the onion and chopped asparagus.

Arrange the asparagus tops in a star pattern on top of the cooking egg mixture. Scatter the parmesan cheese over the top and then fresh ground black pepper to taste.

Place in the oven. Reduce the heat to 350°F degrees and bake for 10 - 15 minutes until it puffs and is firm to the touch.

Nutrition Facts

Serving size = 1/2 pie

Servings = 2

.

Amount Per Serving

Calories 166 Calories from Fat 87
  % Daily Value
Total Fat 10g 15%
    Saturated Fat 5g 22%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 225mg 75%
Sodium 280mg 12%
Total Carbohydrates 5g 1%
    Dietary Fiber 1g 5%
    Sugars 2g  
Protein 15g  
Vitamin A 13% Vitamin C 6%
Calcium 15% Iron 11%
Vitamin K 17 mcg Potassium 244 mg
Magnesium 21 mg

 

 

 
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