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Asparagus and Smoked Trout Frittata Recipe

Asparagus and Smoked Trout Frittata Recipe

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Ingredients

Count

Nutrition

157

Calories

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Ingredients:

Serving

8 oz thin asparagus, trimmed and cut into 1-inch pieces
1 tbsp 2% reduced-fat milk
1/4 tsp freshly ground black pepper
1/8 tsp salt
4 large eggs
4 large egg whites
1/4 cup (1 oz) grated fresh parmigiano-reggiano cheese, divided
1 1/2 tsp chopped fresh dill
4 oz smoked trout, skinned and flaked into large pieces
cooking spray
1 tsp canola oil
1/2 cup minced green onions

Directions:

Preheat oven to 450°.
Cook asparagus in a large saucepan of boiling water 2 minutes. Drain and plunge asparagus into ice water; drain and pat dry.
Combine milk and next 4 ingredients (through egg whites) in a medium bowl, stirring with a whisk. Stir in asparagus, 2 tablespoons cheese, dill, and trout.
Heat a 10-inch ovenproof skillet over medium heat. Coat pan with cooking spray. Add oil and onions to pan; cook 1 minute, stirring occasionally. Pour egg mixture into pan; stir once. Cook without stirring for 2 minutes or until edges begin to set. Place pan in oven. Bake at 450° for 8 minutes or until eggs are just set. Remove from oven; sprinkle evenly with remaining 2 tablespoons cheese.
Preheat broiler.
Broil frittata 2 minutes or until lightly browned. Remove from oven; let stand 5 minutes. Cut into 8 wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	157.16 Kcal (658 kJ)
Calories from fat	74.03 Kcal
		% Daily Value*
Total Fat	8.23g	13%
Cholesterol	202.81mg	68%
Sodium	223.18mg	9%
Potassium	363.04mg	8%
Total Carbs	3.92g	1%
Sugars	2.1g	8%
Dietary Fiber	1.35g	5%
Protein	17.51g	35%
Vitamin C	5mg	8%
Iron	2.8mg	16%
Calcium	68.1mg	7%

Amount Per 100 g
Calories	85.4 Kcal (358 kJ)
Calories from fat	40.22 Kcal
		% Daily Value*
Total Fat	4.47g	13%
Cholesterol	110.2mg	68%
Sodium	121.27mg	9%
Potassium	197.26mg	8%
Total Carbs	2.13g	1%
Sugars	1.14g	8%
Dietary Fiber	0.73g	5%
Protein	9.51g	35%
Vitamin C	2.7mg	8%
Iron	1.5mg	16%
Calcium	37mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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