Instead of the usual bagels and lox, serve this tasty, elegant frittata at your next brunch. Or, for a more traditional take on an omelet, try substituting 1 cup of broccoli florets for the asparagus and 2 ounces of ham for the salmon.
Serves 2
Ingredients
1/4 cup dry-packed, sun-dried tomatoes
8 stalks fresh asparagus
Cooking spray
1 tablespoon extra-virgin olive oil
1/2 Bermuda onion
2 ounces smoked salmon
1/2 cup liquid egg substitute
1/4 cup water
3 tablespoons nonfat dry milk
1/4 teaspoon chopped fresh marjoram
Pinch freshly ground black pepper
Fat-free sour cream (optional)
Chives (optional)
Instructions
1. To soften the sun-dried tomatoes, place them in a bowl and cover them with hot water; let stand 30 minutes.
2. Boil 1-inch of water in a large skillet. Add the asparagus and cook, uncovered, until tender-crisp. Heat an ovenproof 8-inch skillet (coated with cooking spray) over medium-high heat until hot. Add the olive oil and sauté the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat.
3. Preheat the broiler. Combine the egg substitute, water, dry milk, marjoram, and pepper. Pour over the salmon mixture. Cover and cook over medium-low heat for 7 minutes or until the bottom is set and the top is slightly wet. Place the skillet under the broiler 4 to 6 inches from the heat source until the top of the frittata is puffed and set, 2-3 minutes. Top with fat-free sour cream, marjoram, and chives, if desired. Slice into wedges and serve immediately.
Nutritional Information:
241 calories
11 g total fat (2 g sat)
5 mg cholesterol
18 g carbohydrate
19 g protein
4 g fiber
730 mg sodium
