Estimated Nutrition (whole recipe, rough)
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Milk | 1 cup (244ml) whole | 149 |
| Swiss Cheese | 1 oz (28g) | 108 |
| Butter | 1 tbsp (14g) | 102 |
| Egg Substitute | 1 large egg (50g) | 78 |
| Egg | 1 large egg (50g) | 78 |
| Pea | 1/2 cup (72g) | 62 |
| Asparagus | 6 spears (90g) | 27 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Olive | 1 large (4g) | 4 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 cups egg substitute, or 8 eggs
- ¼ cup reduced-fat (2%) milk
- salt (to taste)
- pepper (to taste)
- ¾ cup shredded reduced-fat Swiss cheese
- 1 cup cooked trimmed asparagus, cut into 1-inch pieces
- 1 cup frozen, drained peas
- olive oil-flavored cooking spray
- 2 tbsp reduced-fat margarine, or butter
Directions
In a large bowl, whisk egg substitute, milk, salt, and pepper until blended.
Stir in cheese, asparagus, and peas.
Preheat broiler.
Coat nonstick frying pan with olive oil-flavored cooking spray.
Melt margarine in the pan.
In medium heat, carefully pour in egg mixture.
Lift edges as egg firms and allow uncooked egg to flow under until the bottom is golden brown and the center is still little runny, about 3 to 4 minutes.
Shake frying pan occasionally, making sure frittata isn't sticking to bottom.
Place pan under the broiler for1 to 2 minutes, until top of frittata is light golden brown.
Invert onto a serving dish or serve from the pan.
Cut into wedges.