6 large eggs
4 egg whites
1/2 cup skim milk
1 tsp. freshly ground black pepper
6 oz. fresh mozzarella, cut into cubes
1 1/2 oz. sun-dried tomatoes, soaked in water until plump
8 spears asparagus, woody ends removed
4 large fresh basil leaves, julienned
1 Tbsp. olive oil
1 clove garlic, peeled
Heat oven to 375° F.
Place the eggs, egg whites, milk and pepper into a blender. Bring 2 cups of water to a simmer in a large saute pan. Add the asparagus and cook until bright green and slightly tender. Remove from water and place on paper towel.
Heat a 10-inch ovenproof nonstick skillet over medium-low heat. Add oil, swirling to coat. Allow the oil to warm up. Drain the tomato and add to the warmed oil with the whole garlic clove. Cook 1-2 minutes, until garlic is fragrant.
Remove the garlic clove. Blend the eggs and milk on a medium setting until frothy. Add the blended eggs to the warm pan and stir with a high-heat spatula until small curds begin to form. Fold in the mozzarella and basil.
Arrange the asparagus spears on top of the eggs in a decorative fashion and place the saute pan in the oven to continue cooking. Or you can transfer the eggs into a ceramic or glass oven-safe pie plate, sprayed with cooking spray. Then arrange the asparagus on top and continue to cook in the oven.
The frittata is done when the eggs have set and the top is slightly golden. Allow to rest at room temperature for 10 minutes. Cut into eight equal pieces.
Yield: 8 servings
Per serving: 141 calories, 8.4g total fat, 12.5g protein, 4g carbohydrate, 1g dietary fiber, 481mg sodium, 3g sugar, 170.2g cholesterol