Red Pepper Asparagus Frittata
Choose your favorite vegetables, and add cooked sausage or bacon if desired, for a great high protein breakfast. Studies have found that starting the day with a high protein breakfast significantly improves appetite control and reduces unhealthy snacking in the evening. A high protein breakfast leads to increased feeling of fullness and seems to reduce food cravings later in the day.
(American J Clinical Nutrition, April 2013)
- 1/2 tablespoon butter or margarine
- 1/2 medium red pepper, finely chopped
- 1/4 pound asparagus, cut in 1" pieces
- 3/4 cup Egg Beaters® 99% egg substitute or 3 eggs
- 1/3 cup cottage cheese, 2% fat
- 1 teaspoon dry mustard
- 1/2 teaspoon salt
- 1/4 tablespoon ground pepper
- 1/4 cup shredded cheese, optional
Preheat oven to 400 degrees. In an 8 inch, oven-proof, non-stick skillet, heat butter. Add peppers and cook until tender. Add asparagus and cook until tender-crisp. (If desired, add cooked bacon or sausage at this point.)
In a medium bowl, combine Egg Beaters or eggs with cottage cheese, dry mustard, salt, and pepper. Using a hand held immersion blender, blend until smooth. Pour into skillet and cook over medium heat for about 5 minutes or until egg mixture begins to set around the edges. Loosen slightly with a spatula. Place skillet in oven and cook uncovered for 8 - 10 minutes or until middle is set and it is beginning to brown.
If desired, top with shredded cheese and return to the oven until cheese is melted.
Nutritional Information per serving made with Egg Beaters:
Fat, gm.: 7
Protein, gm.: 23
Carbs, gm.: 16
Cholesterol, mg.: 20
Fiber, gm.: 2.5
Nutritional Information per serving made with eggs:
Fat, gm.: 20
Protein, gm.: 28
Carbs, gm.: 10
Cholesterol, mg.: 560
Fiber, gm.: 2.5
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