Extend whole eggs with egg whites for a generous serving size. Serve the frittata with fruit and toasted English muffins and jam for an Easter brunch for two.
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
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
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.
Yield: 2 servings (serving size: 2 wedges)
CALORIES 251 (33% from fat); FAT 9.2g (sat 3.4g,mono 3.5g,poly 1.1g); IRON 2.1mg; CHOLESTEROL 247mg; CALCIUM 373mg; CARBOHYDRATE 9.6g; SODIUM 791mg; PROTEIN 31.3g; FIBER 2g
Cooking Light, APRIL 2004