Directions:
- Combine ham, cheese, black pepper, salt, egg whites, and eggs, stirring well with a whisk.
- Heat a 9-inch nonstick skillet coated with cooking spray over medium-high heat. Add onion, bell pepper, and asparagus; sauté 3 minutes. Add egg mixture; reduce heat to medium.
- Cook, covered, 3 minutes or until almost set. Sprinkle with 1/4 teaspoon Italian seasoning.
- Wrap handle of pan with foil; broil 3 minutes or until egg is set. Cut into 4 wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 219 Kcal (917 kJ) | ||
| Calories from fat | 136.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.12g | 23% | |
|---|---|---|---|
| Cholesterol | 124.42mg | 41% | |
| Sodium | 616.21mg | 26% | |
| Potassium | 192.38mg | 4% | |
| Total Carbs | 3.57g | 1% | |
| Sugars | 1.94g | 8% | |
| Dietary Fiber | 0.73g | 3% | |
| Protein | 16.98g | 34% | |
| Vitamin C | 25.5mg | 42% | |
| Vitamin A | 0.9mg | 30% | |
| Iron | 10.8mg | 60% | |
| Calcium | 234.9mg | 23% | |
| Amount Per 100 g | |||
| Calories | 145.51 Kcal (609 kJ) | ||
| Calories from fat | 90.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.05g | 23% | |
|---|---|---|---|
| Cholesterol | 82.67mg | 41% | |
| Sodium | 409.44mg | 26% | |
| Potassium | 127.83mg | 4% | |
| Total Carbs | 2.37g | 1% | |
| Sugars | 1.29g | 8% | |
| Dietary Fiber | 0.49g | 3% | |
| Protein | 11.28g | 34% | |
| Vitamin C | 16.9mg | 42% | |
| Vitamin A | 0.6mg | 30% | |
| Iron | 7.2mg | 60% | |
| Calcium | 156mg | 23% | |
* 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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