Salmon and Asparagus Frittata

17 Ratings

3 Comments

Prep 25 min
Total 25 min
Ingredients 7
Servings 2

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

Tips

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.

Nutritional Information

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.