from-cookinglight

Everything-but-the-Kitchen-Sink Frittata

Everything-but-the-Kitchen-Sink Frittata

Ingredients

  • 1/2 cup (1-inch) sliced asparagus
  • 2 tablespoons fat-free milk
  • 1/8 teaspoon salt
  • Dash of freshly ground black pepper
  • 4 large egg whites
  • 1 large egg
  • Cooking spray
  • 1/4 cup canned black beans, rinsed and drained
  • 1 tablespoon chopped red onion
  • 2 teaspoons chopped fresh basil
  • 2 tablespoons shredded fresh mozzarella or Asiago cheese
  • 2 grape or cherry tomatoes, quartered

Preparation


Prepare broiler.

Place the sliced asparagus in a small microwave safe bowl; cover. Microwave at high 20 seconds.

Combine milk and next 4 ingredients (milk through egg), stirring with a whisk.

Heat an 8-inch nonstick skillet coated with cooking spray over medium-high heat. Add beans and onion; sauté 30 seconds. Add egg mixture; reduce heat to medium, and cook for 1 minute. Sprinkle the asparagus and basil evenly over egg mixture, and cook for 1 minute. Sprinkle with cheese.

Wrap handle of pan with foil. Broil for 4 minutes or until top is set and cheese melts. Sprinkle with tomatoes.


  • Yield: 1 serving

Nutritional Information

Calories per serving: 278
Caloriesfromfat per serving: 29%
Fat per serving: 8.9g
Saturated fat per serving: 3.7g
Monounsaturated fat per serving: 2g
Polyunsaturated fat per serving: 1.3g
Protein per serving: 29.5g
Carbohydrate per serving: 18.7g
Fiber per serving: 5.8g
Cholesterol per serving: 224mg
Iron per serving: 3.1mg
Sodium per serving: 749mg
Calcium per serving: 193mg

This Recipe Is