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Asparagus Frittata

Asparagus Frittata

American Diabetes Association- Diabetes Food Hub

Ingredients

  • Nonstick cooking Spray
  • 1 Bunch Thin Asparagus (trimmed)
  • 1 tbsp Olive Oil
  • 2 cups Egg Substitute
  • 2 tbsp Skim Milk
  • 1/2 tsp Salt
  • 1/4 tsp black pepper
  • 1/8 tsp crushed red pepper flakes
  • 1 tsp margarine
  • 1/4 cup Reduced Fat Shredded Mozzarella Cheese
  • 1/4 cup Parmesan Cheese
  • CARBOHYDRATE COUNT: 4g, Serving size 1 slice, makes 6 servings

Directions

  1. Preheat the oven to 425 degrees F.
  2. Spray a baking sheet with cooking spray. In a small bowl, toss asparagus with olive oil. Place on baking sheet and bake in oven for about 12 minutes. Chop cooked asparagus into 1/2 inch pieces. Set aside.
  3. In a medium bowl whisk together the egg substitutes, milk, salt, pepper and red pepper flakes. Set aside and prepare broiler.
  4. Spray a 9 1/2-inch-diameter nonstick ovenproof skillet with cooking spray. Add margarine to skillet and melt over medium heat. Add asparagus to skillet and pour the egg mixture over the asparagus. Cook for a few minutes until the eggs start to set
  5. Add the mozzarella and Parmesan cheese. Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes
  6. Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 2-4 minutes. Let the frittata stand 2 minutes. Using a rubber spatula, loosen the frittata from skillet and slide the frittata onto a plate. Cut frittata into 6 equal slices and serve.

Citation: American Diabetes Association- Diabetes Food Hub

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