Asparagus and Salmon Frittata

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This egg white frittata makes a beautiful centerpiece for a light meal, brunch, or buffet. The salmon offers quality protein with Omega 3’s and the nutrient dense asparagus provides anti-inflammatory and anti-oxidant benefits. Add fruit salad and muffins and your family will say thank you! Serves 4

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Recipe Ingredients

  • 8 egg whites (1 cup egg substitute)
  • ¼ teaspoon each salt and freshly ground black pepper
  • ½ cup low-fat half-and-half
  • ¼ cup grated Parmesan cheese
  • ½ pound salmon, cut into ½-inch dice
  • 1 teaspoon lemon zest
  • 1 teaspoon olive oil
  • 1 clove garlic
  • 1 bunch (1 lb) asparagus cut in ½-inch pieces

Recipe Directions

  1. Preheat oven to 350°F
  2. In a medium bowl, whisk egg whites well. Season with a pinch of salt and pepper and whisk in half-and-half, cheese, salmon and lemon zest.
  3. In a medium-sized skillet with ovenproof handle, heat olive oil over medium-high heat. Sauté asparagus and garlic until barely tender, about 5 minutes. Spread out asparagus and pour in egg mixture. Lower heat to medium. Cook for 5 minutes to allow bottom crust to form.
  4. Place in oven for 10 minutes to allow top to cook. Turn on broiler for 2 minutes to brown the top.
Per serving:    196 calories,  25g protein, 8g carbohydrate, 3g fiber, 7g fat, 2g saturated fat, 3g mono fat,  33mg cholesterol, 423mg sodium
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THE SEASONED COOK As the seasons change so does your frittata ingredients. Use spinach, arugula, broccoli, shredded potatoes, or tomatoes to add color and nutrition. This is a quick to fix comfort food that appeals to all. If you want to add more whole eggs, simply use the formula of 1 egg = 2 egg whites.

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