Everything-but-the-Kitchen-Sink Frittata Recipe

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Everything-but-the-Kitchen-Sink Frittata

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Ingredients

Count

Nutrition

364

Calories

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Ingredients:

Serving

1/2 cup (1-inch) sliced asparagus
2 tbsp fat-free milk
1/8 tsp salt
dash of freshly ground black pepper
4 large egg whites
1 large egg
cooking spray
1/4 cup canned black beans, rinsed and drained
1 tbsp chopped red onion
2 tsp chopped fresh basil
2 tbsp shredded fresh mozzarella or asiago cheese
2 grape or cherry tomatoes, quartered

Directions:

Prepare broiler.
Place the sliced asparagus in a small microwave safe bowl; cover. Microwave at high 20 seconds.
Combine milk and next 4 ingredients (milk through egg), stirring with a whisk.
Heat an 8-inch nonstick skillet coated with cooking spray over medium-high heat. Add beans and onion; sauté 30 seconds. Add egg mixture; reduce heat to medium, and cook for 1 minute. Sprinkle the asparagus and basil evenly over egg mixture, and cook for 1 minute. Sprinkle with cheese.
Wrap handle of pan with foil. Broil for 4 minutes or until top is set and cheese melts. Sprinkle with tomatoes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	363.96 Kcal (1524 kJ)
Calories from fat	51.25 Kcal
		% Daily Value*
Total Fat	5.69g	9%
Cholesterol	188.54mg	63%
Sodium	717.34mg	30%
Potassium	1127.21mg	24%
Total Carbs	41.17g	14%
Sugars	10.27g	41%
Dietary Fiber	8.55g	34%
Protein	37.32g	75%
Vitamin C	2.2mg	4%
Iron	3.7mg	21%
Calcium	270.9mg	27%

Amount Per 100 g
Calories	125.94 Kcal (527 kJ)
Calories from fat	17.74 Kcal
		% Daily Value*
Total Fat	1.97g	9%
Cholesterol	65.24mg	63%
Sodium	248.22mg	30%
Potassium	390.06mg	24%
Total Carbs	14.25g	14%
Sugars	3.55g	41%
Dietary Fiber	2.96g	34%
Protein	12.92g	75%
Vitamin C	0.8mg	4%
Iron	1.3mg	21%
Calcium	93.7mg	27%

* 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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