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"As viscous as motor oil swirled in a swamp, redolent of burnt bell peppers nested in by incontinent mice and a finish reminiscent of the dregs of a stale can of Coca-Cola that someone has been using as an ashtray. Not a bad drink, though."--Excerpt from "The Moose Turd Wine Tasting" by T. A. Nonymous

Ham and Asparagus Frittata Recipe

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This recipe for Ham and Asparagus Frittata is from Javis's Cookbook, one of the cookbooks created at FamilyCookbookProject.com. We'll help you start your own personal cookbook! It's easy and fun. Click here to start your own cookbook!
Category:
Category:
Ingredients:  
Ingredients:  
# 2/3 cup chopped 33%-less-sodium ham (about 3 ounces)
# 1/2 cup (2 ounces) shredded low-fat Jarlsberg cheese
# 1/4 teaspoon black pepper
# 1/8 teaspoon salt
# 3 large egg whites
# 2 large eggs
# Cooking spray
# 1/2 cup finely chopped onion
# 1/2 cup finely chopped bell pepper
# 1/2 cup (1-inch) slices asparagus
# 1/4 teaspoon Italian seasoning
Directions:
Directions:
* Preheat broiler.
* Combine ham, cheese, black pepper, salt, egg whites, and eggs, stirring well with a whisk.
* Heat a 9-inch nonstick skillet coated with cooking spray over medium-high heat. Add onion, bell pepper, and asparagus; sauté 3 minutes. Add egg mixture; reduce heat to medium. Cook, covered, 3 minutes or until almost set. Sprinkle with 1/4 teaspoon Italian seasoning. Wrap handle of pan with foil; broil 3 minutes or until egg is set. Cut into 4 wedges.
Number Of Servings:
Number Of Servings:
2
Preparation Time:
Preparation Time:
20 minutes
Personal Notes:
Personal Notes:
* Calories: 251
* Calories from fat: 33%
* Fat: 9.2g
* Saturated fat: 3.4g
* Monounsaturated fat: 3.5g
* Polyunsaturated fat: 1.1g
* Protein: 31.3g
* Carbohydrate: 9.6g
* Fiber: 2g
* Cholesterol: 247mg
* Iron: 2.1mg
* Sodium: 791mg
* Calcium: 373mg

 

 

 

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