Cooking Light May 2010
8 oz thin asparagus, trimmed and cut into 1-inch pieces
1 T 2% reduced-fat milk
1/4 tsp freshly ground black pepper
1/8 tsp salt
4 large eggs
4 large egg whites
1/4 cup (1 oz) grated fresh Parmigiano-reggiano cheese, divided
1 1/2 tsp chopped fresh dill
4 oz smoked trout, skinned and flaked into large pieces
Cooking spray
1 tsp canola oil
1/2 cup minced green onions
1. Preheat oven to 450'.
2. Cook asparagus in a large saucepan of boiling water 2 minutes. Drain and plunge asparagus into ice water; drain and pat dry.
3. Combine milk and next 4 ingredients (through egg whites) in a medium bowl, stirring with a whisk. Stir in asparagus, 2 T cheese, dill and trout.
4. Heat a 10-inch ovenproof skillet over medium heat. Coat pan with cooking spray. Add oil and onions to pan; cook 2 minute, stirring occasionally. Pour egg mixture into pan; stir once. Cook without stirring for 2 minutes or until edges begin to set. Place pan in oven. Bake at 450' for 8 minutes or until eggs are just set. Remove from oven; sprinkle evenly with remaining 2 T cheese.
5. Preheat broiler.
6. Broil frittata 2 minutes or until lightly browned. Remove fromoven; let stand 5 minutes. Cut into 8 wedges.
Servings 8
Nutritional Information
Cals 186
Fat 10.2g
Protein 19.9g
Carbohydrates 4.3g
Fiber 1.6g
Cholesterol 239mg
Iron 1.9mg
Sodium 687mg
Calcium 140mg
**I use this as my base for various frittata's, replacing the asparagus with other roasted vegetables such as cauliflower, mushrooms, eggplant, zucchini's. Roasting vegetables is less work than parboiling and plunging into ice water. Also I will replace the trout with other proteins such as poached oysters and I eliminate the dill. Oysters are low in calories and the calories remain about the same at 150 per slice.
