Ingredients
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2 eggs, lightly beaten
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4 egg whites
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2 tablespoons fat-free milk
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1 teaspoon snipped fresh chives
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⅛ teaspoon black pepper
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¼ cup finely shredded Parmesan cheese (1 ounce)
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2 teaspoons olive oil
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½ cup 1/2-inch pieces asparagus
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¼ cup sliced green onions
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½ cup coarsely chopped spinach leaves
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1 clove garlic, minced
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1 small roma tomato, chopped
Directions
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Preheat broiler. In a small bowl combine the eggs, egg whites, milk, chives and pepper: stir in 2 tablespoons of the cheese.
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In an 8-inch nonstick broiler proof skillet heat oil over medium. Add asparagus and green onions; cook and stir 2 minutes. Add spinach and garlic; cook 30 seconds or just until spinach is wilted.
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Pour egg mixture into skillet; reduce heat to low. Cook, covered, 10 to 12 minutes or until nearly set. Sprinkle with remaining 2 tablespoons cheese.
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Place skillet under broiler 4 to 5 inches from heat. Broil 1 minute or just until top is set and cheese is melted. Top with tomato.
Nutrition Facts (per serving)
214 | Calories |
12g | Fat |
7g | Carbs |
18g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 2 | |
Serving Size 1/2 frittata | |
Calories 214 | |
% Daily Value * | |
Total Carbohydrate 7g | 3% |
Dietary Fiber 2g | 6% |
Total Sugars 4g | |
Protein 18g | 37% |
Total Fat 12g | 16% |
Saturated Fat 4g | 19% |
Cholesterol 195mg | 65% |
Vitamin A 1868IU | 37% |
Vitamin C 13mg | 14% |
Folate 70mcg | 17% |
Sodium 377mg | 16% |
Calcium 161mg | 12% |
Iron 2mg | 12% |
Magnesium 36mg | 9% |
Potassium 473mg | 10% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.