Salmon and Asparagus Frittata

17 Ratings

3 Comments

Prep 25 min
Total 25 min
Ingredients 7
Servings 2

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Ingredients

eggs

tablespoons milk

1/8

teaspoon pepper

tablespoon butter or margarine

cup cut-up fresh asparagus spears (about 4 oz)

can (6 to 7 oz) red or pink salmon, drained, flaked

1/2

cup shredded dill-Havarti cheese (2 oz)

Steps

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1

In medium bowl, beat eggs, milk and pepper until well blended.
2

In 10-inch nonstick skillet, melt butter over medium heat. Add asparagus; cook 3 to 5 minutes, stirring frequently, until crisp-tender.
3

Reduce heat to medium-low. Add egg mixture to skillet; gently stir in salmon. Cover; cook 6 to 8 minutes or until eggs are set. (Do not stir.) Sprinkle with cheese; cover and cook 1 to 2 minutes or until cheese is melted.

Notes

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Expert Tips

A frittata is an Italian omelet. Ingredients are mixed into the eggs (instead of being enclosed in an omelet) and cooked over low heat without stirring.

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Nutrition Information

Nutrition Facts

Serving Size: 1/2 of Recipe

Calories: 420
Calories from Fat: 270

% Daily Value

Total Fat: 30g; 46%
Saturated Fat 14g 68% Trans Fat 1/2g
Cholesterol: 410mg; 137%
Sodium: 820mg; 34%
Potassium: 520mg; 15%
Total Carbohydrate: 5g; 2%
Dietary Fiber 0g 0% Sugars 3g
Protein: 34g

% Daily Value*:

Vitamin A: 30%; 30%
Vitamin C: 10%; 10%
Calcium: 40%; 40%
Iron: 10%; 10%

Exchanges:

0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;

Carbohydrate Choice

1/2

*Percent Daily Values are based on a 2,000 calorie diet.