Ham and Asparagus Frittata

Extend whole eggs with egg whites for a generous serving size. Serve the frittata with fruit and toasted English muffins and jam for an Easter brunch for two.

Ingredients

/3  cup chopped 33%-less-sodium ham (about 3 ounces)
1/2  cup (2 ounces) shredded low-fat Jarlsberg cheese
1/4  teaspoon black pepper
1/8  teaspoon salt
3  large egg whites
2  large eggs
Cooking spray
1/2  cup finely chopped onion
1/2  cup finely chopped bell pepper
1/2  cup (1-inch) slices asparagus
1/4  teaspoon Italian seasoning

Preparation

Preheat broiler.

Combine ham, cheese, black pepper, salt, egg whites, and eggs, stirring well with a whisk.

Heat a 9-inch nonstick skillet coated with cooking spray over medium-high heat. Add onion, bell pepper, and asparagus; sauté 3 minutes. Add egg mixture; reduce heat to medium. Cook, covered, 3 minutes or until almost set. Sprinkle with 1/4 teaspoon Italian seasoning. Wrap handle of pan with foil; broil 3 minutes or until egg is set. Cut into 4 wedges.

 

Yield

2 servings (serving size: 2 wedges)

Nutrition Information per serving: Calories 251 (33% from fat) Fat 9.2g (sat 3.4g,mono 3.5g,poly 1.1g) Protein 31.3g; Cholestrol 247mg; Calcium 373mg; Sodium 791mg; Fiber 2g; Iron 2.1mg; Carbohydrate 9.6g