OK guys, this one is really a winner, and it doesn’t require a lot of work, or a lot of special ingredients! A lot of the ingredients are up to the individual, so if there’s something in this that you don’t like, once you get the basic recipe down, feel free to substitute. Just remember the nutrition information won’t be accurate, but it will give this recipe a lot of flexibility – not an asparagus fan? Try replacing it with spinach (just make sure to drain it really well!)
Only one word of caution, as you can see in the nutrition facts, this is a little high in sodium. So if you’re on a low sodium diet, consider replacing the ham with turkey, turkey bacon or turkey sausage to knock those totals down a bit. Like I said, this one has a lot of flexibility to it, so customize it to your heart’s content!
One request – if you do substitute things and create a winner, leave a comment below with your changes, I’d love to see how you modify this to your personal tastes!
OK, so the facts: This is a GREAT comfort food, and the serving size is OBSCENE at 1/4 of this bad boy per serving for only 101 calories! You won’t be leaving the table feeling hungry after this one! From a macro standpoint, we’re in great shape with only 3.1 grams of fat, 2.6 grams of carbs and 15 grams of protein! If you’re looking for a protein packed start to your day (or end to your day!) this is a great option!
Let’s get into it!
Asparagus, Ham, and Bleu Cheese Frittata
Makes 4 servings
1 cup water
8 ounces thin asparagus spears, trimmed and cut into 2-inch pieces
Butter-flavored cooking spray
4 ounces thinly sliced reduced-sodium ham, chopped
1/3 cup (about 1 1/2 ounces) crumbled bleu cheese
5 tablespoons finely chopped green onions, divided
1 1/4 cups egg substitute
1/4 teaspoon freshly ground black pepper
Bring water to a boil in a 9-inch nonstick skillet over high heat. Add asparagus; reduce heat, and simmer, uncovered, 3 minutes or until crisp-tender. Remove asparagus from skillet; drain well, and set aside.
Reduce heat to medium, and coat skillet with cooking spray. Add ham to pan, and sauté 1 minute. Reduce heat to medium-low; sprinkle asparagus, bleu cheese, and 3 tablespoons green onions over ham in pan. Pour egg substitute over ham mixture. Cover and cook 12 minutes. Uncover pan; gently lift edges of frittata with a rubber spatula, and tilt pan to allow any uncooked egg mixture to flow underneath. Sprinkle with remaining green onions. Remove from heat; cover and let stand 2 minutes.
Sprinkle frittata with pepper. Cut into 4 wedges, and serve immediately.