Freecipe: Light Frittata with Ham and Asparagus


1/3 cup chopped 33%-less-sodium ham (3 ounces)
1/2 cup shredded low-fat Jarlsberg cheese (2 ounces)
¼ tsp black pepper
1/8 tsp salt
3 large egg whites
2 large eggs
Cooking spray
1/2 cup finely chopped onion
1/2 cup finely chopped bell pepper
1/2 cup (1-inch) slices asparagus
1/4 tsp Italian seasoning


Preheat broiler.

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 ¼ teaspoon Italian seasoning.  Wrap handle of pan with foil; broil 3 minutes or until egg is set.  Cut into 4 wedges.

Yield: 2 servings (serving size: 2 wedges)

Freebies: 4.2 Meat, 1 NSV, 1.8 Fat

Calories 251 (33% from fat); Fat 9.2g (sat 3.4g); Protein 31.3g; Carb 9.6g; Fiber 2g; Cholesterol 247mg; Sodium 791mg; Calcium 373mg

Recipe from

Share this post

my 10 biggest secrets for weight loss

Get your FREE download with ongoing weekly weight loss tips and recipes.

This field is for validation purposes and should be left unchanged.