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Name: Asparagus Frittata
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: American
Ingredients: 6 x Eggs; Sm Tomato, cut in wedges; 1 c Sliced fresh mushrooms; 3/4 c Lo-fat Cottage Cheese; 2 ts Prepared mustard; 3/4 lb Fresh Asparagus spears *; 1/8 ts Salt; 1/8 ts Pepper

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INGREDIENTS

6 x Eggs
Sm Tomato, cut in wedges
1 c Sliced fresh mushrooms
3/4 c Lo-fat Cottage Cheese
2 ts Prepared mustard
3/4 lb Fresh Asparagus spears *
1/8 ts Salt
1/8 ts Pepper

Servings

INSTRUCTIONS

* or one 10-oz pkg frozen cut asparagus Cook fresh asparagus spears in a small amount of boiling water for 8-10 minutes or till crisp-tender; drain. Reserve 3 spears for garnish; cut remaining asparagus into 1" pieces. Or, cook frozen asparagus according to package directions; drain. Set aside. Meanwhile, in a medium mixing bowl beat eggs till foamy. Beat in cottage cheese, mustard, salt, and pepper; set aside. Spray a 10" ovenproof skillet with Pam. Cook mushrooms over medium heat till just tender. Stir in asparagus pieces. Pour egg mixture over mushrooms and asparagus (if using fresh asparagus, arrange the 3 reserved spears on top.) Cook mixture over low heat about 5 minutes or till mixture bubbles slightly and begins to set around edges. Bake frittata, uncovered, in a 400 deg F oven about 10 minutes or till set. Garnish each serving with tomato. *************************************************************** Per serving: 183 calories, 18 g protein, 7 g carbohydratyes, 10 g fat, 416 mg cholesterol, 375 mg sodium, 463 mg potassium. File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmlofat3.zip Culled from the Better Homes & Gardens "Diet Recipe Card Library".

NOTES

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Asparagus Frittata

6 x Eggs
 Sm Tomato, cut in wedges
1 c Sliced fresh mushrooms
3/4 c Lo-fat Cottage Cheese
2 ts Prepared mustard
3/4 lb Fresh Asparagus spears  *
1/8 ts Salt
1/8 ts Pepper

*  or one 10-oz pkg frozen cut asparagus     Cook fresh asparagus spears in a small amount of boiling water for 8-10  minutes or till crisp-tender; drain. Reserve 3 spears for garnish; cut  remaining asparagus into 1" pieces. Or, cook frozen asparagus according to  package directions; drain. Set aside.   Meanwhile, in a medium mixing bowl beat eggs till foamy. Beat in cottage  cheese, mustard, salt, and pepper; set aside.   Spray a 10" ovenproof skillet with Pam. Cook mushrooms over medium heat  till just tender. Stir in asparagus pieces. Pour egg mixture over  mushrooms and asparagus (if using fresh asparagus, arrange the 3 reserved  spears on top.)  Cook mixture over low heat about 5 minutes or till mixture bubbles  slightly and begins to set around edges.   Bake frittata, uncovered, in a 400 deg F oven about 10 minutes or till  set. Garnish each serving with tomato.  ***************************************************************  Per serving: 183 calories, 18 g protein, 7 g carbohydratyes, 10 g fat, 416  mg cholesterol, 375 mg sodium, 463 mg potassium.    File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmlofat3.zip    Culled from the Better Homes & Gardens "Diet Recipe Card Library".

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Nutrition

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Serving Size: 1 Serving (483g)
Recipe Makes: 4 Servings

Calories: 544
Calories from Fat: 338 (62%)

Amt Per Serving		% DV

	Total Fat 37.6g	50 %
	Saturated Fat 11.6g	58 %
	Monounsaturated Fat 14.4g
	Polyunsanturated Fat 5.2g
Cholesterol 1586.2mg		488 %
Sodium 584.9mg		20 %
Potassium 568.9mg		15 %
Total Carbohydrate 3.9g		1 %
	Dietary Fiber 0.4g	2 %
	Sugars, other 3.5g
Protein 48g		69 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 544

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