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
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
Dr. Gourmet Healthy Recipes : Breakfast : Asparagus Frittata
