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Frittata with Asparagus, Basil, and Romano Cheese

Source of Recipe


From "400 Calorie Fix" by Liz Vaccariello



List of Ingredients



• 1 large russet (baking) potato, peeled and cut into ½-inch cubes
  
• 4 large eggs
  
• 4 large egg whites
  
• ½ cup fat-free milk
  
• ¼ cup grated Romano cheese
  
• ¼ cup chopped fresh basil
  
• ¼ tsp salt
  
• ¼ tsp freshly ground black pepper
  
• 1 Tbsp extra-virgin olive oil
  
• 1 onion, chopped
  
• 1 red bell pepper, chopped
  
• 2 cloves garlic, minced
  
• ½ pound asparagus, cut into 1-inch pieces
  






Instructions



1. Preheat the broiler.
   Place the potato in a saucepan with enough cold water to cover by 2 inches. Bring the water to a boil and cook for 10 minutes, or until the potato cubes are tender but still hold their shape. Drain and set aside. Meanwhile, beat together the whole eggs, egg whites, milk, cheese, basil, salt, and pepper in a medium bowl.
   
   
2. Heat the oil in a 10-inch broilerproof nonstick skillet over medium-high heat. Add the onion, bell pepper, and garlic, and cook for 2 to 3 minutes, stirring occasionally, until the vegetables start to soften. Add the asparagus and cook until crisp-tender, 3 to 4 minutes. Stir in the potatoes and cook for 1 minute.
   
   
3. Reduce the heat to medium, pour in the egg mixture, and stir gently to combine. Cook for 7 to 8 minutes, or until the eggs are set. Transfer the skillet to the broiler and cook 5 inches from the heat for 1 to 2 minutes to brown the top. Let the frittata stand for 5 minutes before cutting into 4 wedges.
   
   Makes 4 servings.
   
   Per Serving:
   270 calories; 11 g fat (3.5 g sat); 430 mg sodium; 2.7 g carb; 4 g fiber; 18 g protein; 20% calcium.
   
   
   MAKE IT A 400-CALORIE MEAL
   • Add a Salad and Juice: Combine 2 cups mixed baby greens, 10 cherry tomatoes, 1 tablespoon light Italian dressing, and 3 tablespoons plain croutons. Calories: 95. Drink 1 cup light cranberry juice. Calories: 40; Total Calories 405
   • Eat with Bread: Savor a medium piece of foccacia. Calories: 150; Total Calories: 400