Asparagus Frittata

By pamdabear3383

Ingredients

• 1/4 cup olive oil
• 1/2 pound asparagus, cut into 1" pieces
• 1/4 onion, finely chopped
• 4 eggs
• 2 egg whites
• 2 tablespoons cold water
• 2 teaspoons freshly grated orange zest
• 1/4 teaspoon salt
• Freshly ground black pepper

Details

Servings 4
Adapted from flatbellydiet.prevention.com

Preparation

Step 1

1. Preheat the oven to 350°F. Heat a 10" nonstick ovenproof skillet over medium heat for 1 minute. Add the oil and heat for 30 seconds. Add the asparagus and onion. Cook, stirring, for about 2 minutes or until the asparagus is bright green.

2. Meanwhile, whisk the eggs, egg whites, water, orange zest, and salt. Pour into the pan and cook for 2 minutes or until starting to set on the bottom. Use a silicone spatula to lift up the set edges and allow the uncooked mixture to run underneath. Season well with the pepper.

3. Transfer to the oven and bake for 6 minutes. Use the spatula to lift the edge of the egg mixture, and tip the pan to allow any uncooked egg and oil to run underneath. Bake for about 6 minutes longer or until puffed and golden.

Recipe Tip
Make It A Flat-Belly Meal: Serve with 1 whole wheat English muffin (120) and 2 teaspoons trans-free margarine (56). Total Meal: 394 calories

CALORIES : 218cal
CARBS : 4g
FAT : 19g
PROTEIN : 9g
FIBER : 1g
SODIUM : 245mg