Ham and Asparagus Frittata

By kaydeis

Ingredients

• 2/3 cup chopped 33%-less-sodium ham (about 3 ounces)
• 1/2 cup (2 ounces) shredded low-fat Jarlsberg cheese
• 1/4 tsp black pepper
• 1/8 tsp 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 tsp Italian seasoning

Preparation

Step 1

1. Preheat broiler.

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

3. 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.

Servings: 2

Nutrition Facts
Nutrition (per serving): 310 calories, 163 calories from fat, 18g total fat, 253.3mg cholesterol, 772.8mg sodium, 624.7mg potassium, 10.3g carbohydrates, 2.1g fiber, 5g sugar, 26.2g protein, 5.9 points.

Source
Source: Cooking Light, APRIL 2004