University of Illinois Extension

Asparagus Frittata

Ingredients

1-½ cup egg substitute (6 egg equivalents)
2 scallions, chopped
1/3 cup Parmesan cheese
2 tablespoons olive oil
24 asparagus spears, trimmed
1 teaspoon dried mint

Directions:

  1. Slice trimmed asparagus into 1-inch diagonal pieces. Heat oil in a 10-inch nonstick skillet and sauté asparagus and scallions about five minutes.
  2. Blend egg substitute, cheese and mint. Pour over asparagus and scallions in skillet and cook on medium heat, gently pulling sides back from skillet to cook egg substitute throughout. Cover skillet with lid once egg mixture is half-cooked. Use a spatula to divide into thirds, and turn once.

Total time: 20 minutes
Preparation time: 5 minutes

Nutritional Facts


Calories: 258
Calories From Fat: 144
Total Fat: 16 g
Cholesterol: 9 mg
Sodium: 415 mg
Protein: 23 g
Carbohydrates: 6 g
Dietary Fiber: 3 g
Exchange: 3 medium fat meat, 1 vegetable
Carbohydrate Units: 0