Ingredients:
- 2 cups uncooked fresh asparagus , cut into 1-inch pieces or 2 cups frozen asparagus, thawed cut into 1-inch pieces
- 1 spray cooking spray
Directions:
- Heat oil in a large ovenproof skillet over medium heat. Add bacon and cook, stirring, until golden brown, about 4 minutes. Add onion and asparagus; sauté until vegetables are soft, about 3 to 5 minutes. Remove vegetables from pan and set aside.
- Preheat broiler.
- Off heat, coat same skillet with cooking spray. Arrange break slices tightly in bottom of skillet.
- In a large bowl, whisk together eggs, egg whites, milk, mustard, salt and pepper; pour over bread and allow milk mixture to soak in entirely (like when you make French toast). Sprinkle bread with 1 tablespoon of Parmesan cheese.
- Place skillet over medium to medium-high heat. Cook, shaking pan frequently to promote even cooking, until almost cooked through on the top, about 4 to 5 minutes.
- Place skillet under broiler to set eggs, about 2 minutes. Remove skillet from broiler; top with bacon-vegetable mixture, cheddar cheese and remaining tablespoon of Parmesan cheese. Place skillet under broiler again until cheese melts, about 1 to 2 minutes. Slice into 6 pieces and serve. Yields 1 piece per serving.
- NOTES:.
- If you don't have an oven-proof skillet, cover the handle with aluminum foil before broiling.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 100.23 Kcal (420 kJ) | ||
| Calories from fat | 51.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.74g | 9% | |
|---|---|---|---|
| Cholesterol | 46.07mg | 15% | |
| Sodium | 451.84mg | 19% | |
| Potassium | 129.54mg | 3% | |
| Total Carbs | 4.05g | 1% | |
| Sugars | 1.08g | 4% | |
| Dietary Fiber | 0.89g | 4% | |
| Protein | 8.54g | 17% | |
| Vitamin C | 1mg | 2% | |
| Iron | 0.8mg | 5% | |
| Calcium | 63.3mg | 6% | |
| Amount Per 100 g | |||
| Calories | 159.63 Kcal (668 kJ) | ||
| Calories from fat | 82.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.15g | 9% | |
|---|---|---|---|
| Cholesterol | 73.37mg | 15% | |
| Sodium | 719.68mg | 19% | |
| Potassium | 206.32mg | 3% | |
| Total Carbs | 6.46g | 1% | |
| Sugars | 1.72g | 4% | |
| Dietary Fiber | 1.41g | 4% | |
| Protein | 13.61g | 17% | |
| Vitamin C | 1.6mg | 2% | |
| Iron | 1.3mg | 5% | |
| Calcium | 100.8mg | 6% | |
* 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.
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