.
Ingredients:
1 teaspoon olive oil
1/2 cup thinly sliced scallions
1 clove garlic, minced
2 tablespoons chopped fresh
tarragon
1 cup fat free egg substitute
1 can (16 ounces) cannellini
beans, rinsed and drained
1/4 cup skim milk
1/8 teaspoon ground mace
1/4 cup shredded reduced
fat cheddar cheese
8 asparagus spears, blanched
Instructions:
In a large ovenproof frying
pan over medium high heat, warm the oil. Add the scallions and sauté
for 1 minutes. Add the garlic and tarragon; cook for 1 minutes. Remove
from the heat.
In a medium bowl, combine
the eggs, beans, milk and mace. Add the onion mixture.
Pour the mixture into the
frying pan. Sprinkle with the cheddar and top with the asparagus in a pinwheel
design.
Place over medium high heat
and cook for 2 minutes. Reduce the heat to medium and cook for 5 minutes,
or until the edges are set and the top is just slightly moist.
Place under the broiler,
about 3" from the heat, and broil for 3 minutes, or until the frittata
is puffed and lightly browned.
Nutrition Facts:
Amount Per Serving:
Calories 192
Fat 3 g, Cholesterol 5 mg,
Sodium 541 mg,
Quantity:
Makes 4 Servings
Courtesy of Quick and Healthy
