omelet can be served as either a quick dinner or a weekend brunch. Replacing
some of the whole eggs with egg whites keeps the fat and calorie count low.
This frittata is a great way to get your kids to eat more fresh veggies—without
even realizing it!
(see April IFJ p. 62)
Steam asparagus until just
tender, about 2–3 minutes. Rinse under cold water to stop it from cooking
further, and drain well. Whisk eggs, egg whites, mustard, salt and pepper in
medium bowl until blended. Stir in cheese, ham and cooked asparagus.
Preheat broiler. Brush oil
over 10-inch nonstick skillet with sloping sides, and place over medium-low
heat on stove top. Pour in egg mixture. Cook, lifting and tilting skillet to
allow uncooked egg mixture to seep under from time to time until bottom is light
golden in color, about 2–4 minutes.
Place skillet under broiler,
and cook another 3–5 minutes until top of frittata is lightly browned and set
(firm to the touch). You may need to rotate skillet under broiler for even
browning. Slide frittata onto plate, and cut into wedges. Serve hot or at room
temperature. Makes two servings.
Per Serving: 250 calories; 12 grams (g) fat; 29 g protein; 7 g carbs; 3 g fiber; 240
milligrams (mg) cholesterol; 900 mg sodium.
Source: April 2007 Tufts University Health & Nutrition Letter.