Salmon and Asparagus Frittata |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Breakfast meets dinner! Power up with salmon's protein; stay balanced with potato's blood-pressure-regulating potassium. Ingredients:
3/4 pound red potatoes, cut into 1/2-inch cubes |
6 whole eggs, lightly beaten |
3 egg whites, lightly beaten |
1/2 teaspoon salt |
1/8 teaspoon black pepper |
2 teaspoons olive oil |
1 cup chopped onion |
1/2 cup chopped red bell pepper |
1 teaspoon dried oregano |
8 ounces asparagus, trimmed and cut into 3/4-inch pieces |
12 ounces salmon fillet, skin removed, cut into bite-size pieces |
Directions:
1. Bring lightly salted water to a boil in a medium saucepan. Boil potatoes until just tender, about 7 minutes; drain. Heat broiler to low. Combine eggs, egg whites, salt and pepper in a bowl. Heat oil in a 12 ovenproof nonstick skillet over medium-high heat. Cook onion, bell pepper and oregano, stirring occasionally, until vegetables are somewhat soft, about 3 minutes. Add asparagus and potatoes; cook 3 minutes. Add salmon and cook until opaque, 3 minutes. Pour egg mixture into skillet; reduce heat to low. Cook, stirring occasionally, until egg begins to set but is still wet on top, 5 minutes. Cook, without stirring, 5 minutes. Transfer skillet to broiler; broil until golden, 2 to 3 minutes. Remove from broiler and slice into 4 wedges; serve.
2. Per serving: 409 calories, 22 g fat, 5 g saturated, 22 g carbohydrates, 4 g fiber, 33 g protein Nutritional analysis provided by Self
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